{"id":3006,"date":"2023-11-27T16:00:25","date_gmt":"2023-11-27T15:00:25","guid":{"rendered":"https:\/\/elitepilates.net\/?p=3006"},"modified":"2026-03-09T06:53:02","modified_gmt":"2026-03-09T05:53:02","slug":"pelvic-floor-exercises","status":"publish","type":"post","link":"https:\/\/elitepilates.net\/en\/ejercicios-suelo-pelvico\/","title":{"rendered":"Pelvic floor exercises: How do you work on pelvic health?"},"content":{"rendered":"<h2>El suelo p\u00e9lvico es un conjunto de m\u00fasculos y ligamentos que recubren la cavidad p\u00e9lvica, cerrando el suelo de la pelvis en forma de hamaca.<\/h2>\n<p><span style=\"font-weight: 400;\">The pelvic floor is a set of muscles, ligaments, connective tissues and fascia that form the base of the abdominal cavity in the pelvic area. It is located at the bottom of the pelvis and supports the pelvic organs, such as the bladder, uterus (in women), and rectum. This set of structures has several important functions, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organ support<\/b><span style=\"font-weight: 400;\"> The pelvic floor provides support to the pelvic organs and helps to keep them in their correct position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Toilet training<\/b><span style=\"font-weight: 400;\"> Pelvic floor muscles are essential for sphincter control, which involves the ability to retain urine and faeces and to voluntarily release them when appropriate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sexual function<\/b><span style=\"font-weight: 400;\"> Participates in sexual function by contributing to muscle tone and providing sensation during sexual activity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stability<\/b><span style=\"font-weight: 400;\"> It plays a role in the stability of the spine and pelvis, contributing to posture and body balance.<\/span><\/li>\n<\/ul>\n<h2>Healthy habits for looking after your pelvic floor<\/h2>\n<p><span style=\"font-weight: 400;\">Adopting healthy habits can contribute to the overall well-being of the pelvic floor and prevent related problems. Here are some you can incorporate into your daily life to care for your pelvic floor:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Maintain an upright posture<\/strong>, as if pulling your crown towards the ceiling. Good posture will help you balance the pressures and not overload your pelvic floor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Prevent constipation and straining<\/strong>, To do this, you'll need to drink plenty of water and eat a healthy, high-fibre diet.<\/span><\/li>\n<li style=\"list-style-type: none;\"><\/li>\n<li aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Manage your stress<\/strong>, doing relaxation and mindful breathing exercises, to release muscle tension and avoid overloading the pelvic floor\u00a0<\/span><\/li>\n<li aria-level=\"1\">Finally, it is advisable to carry out <strong>Pelvic floor exercises<\/strong> to help you strengthen the area. To do this, it is most advisable to work with a professional who can guide you step by step according to your specific needs.<\/li>\n<\/ul>\n<h2>Pelvic Floor Exercises<\/h2>\n<p>There are a multitude of <strong>Pelvic floor exercises<\/strong> that will help you take care of your <a href=\"https:\/\/www.riojasalud.es\/escuela-salud\/cuida-tu-salud\/actividad-fisica\/recomendaciones\/cuidado-y-proteccion-del-suelo-pelvico-para-hombres-y-mujeres\" target=\"_blank\" rel=\"noopener\">pelvic health<\/a>. However, at Elite Pilates, we particularly highlight 3 types that are very simple and can help you:<\/p>\n<ul>\n<li aria-level=\"1\"><b>Kegel exercises: <\/b><span style=\"font-weight: 400;\">Exercises involving the contraction and relaxation of the pelvic floor. To make it more practical, it's like trying to stop the flow of urine when you're urinating.<\/span><\/li>\n<li aria-level=\"1\"><b>Mindful breathing <\/b><span style=\"font-weight: 400;\">We must open the entire rib cage. This way we will keep our diaphragm relaxed, which is equal to a healthy pelvic floor.<\/span><\/li>\n<li aria-level=\"1\"><b>Core exercises <\/b><span style=\"font-weight: 400;\">Maintaining a strong abdomen will help us to release tension in the pelvic floor, as they are directly related because the abdominal viscera rest on the pelvic floor.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<h2>When should I see a pelvic floor physiotherapist?<\/h2>\n<p><span style=\"font-weight: 400;\">It's always a good time to have a pelvic floor review, some of the reasons are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention: Because whether you have symptoms or not, it's very important for addressing a pathology in a timely manner. This is because, although many pelvic floor problems are normalised, such as vaginal dryness in menopause or incontinence after childbirth... these symptoms can and should be treated so that they do not interfere with a person's quality of life.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic floor health is a matter of habits, and there may be actions in your daily life that you are doing that are harming your pelvic floor. In consultation, they can help you improve these habits, such as how you urinate or defecate, how you breathe, and even through different pelvic floor exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have already been treated and your symptoms have disappeared, a review could be worthwhile to prevent those symptoms due to pelvic dysfunction from reappearing.<\/span><\/li>\n<\/ul>\n<h2><b>A wide range of conditions can be treated with physiotherapy, including:\n\n**Musculoskeletal conditions:**\n*   Back pain\n*   Neck pain\n*   Sciatica\n*   Arthritis (osteoarthritis and rheumatoid arthritis)\n*   Muscle strains and sprains\n*   Tendonitis\n*   Bursitis\n*   Fractures (during rehabilitation)\n*   Sports injuries\n*   Postural problems\n\n**Neurological conditions:**\n*   Stroke\n*   Parkinson's disease\n*   Multiple sclerosis\n*   Spinal cord injuries\n*   Traumatic brain injuries\n*   Cerebral palsy\n\n**Cardiorespiratory conditions:**\n*   Chronic obstructive pulmonary disease (COPD)\n*   Asthma\n*   Bronchitis\n*   Pneumonia\n*   Cystic fibrosis\n*   Post-surgery recovery (e.g., heart or lung surgery)\n\n**Other conditions:**\n*   Vestibular disorders (e.g., vertigo)\n*   Pelvic floor dysfunction\n*   Chronic pain conditions\n*   Lymphedema\n*   Pre and post-natal care\n*   Balance problems\n*   Dizziness<\/b><\/h2>\n<p>From the <a href=\"https:\/\/elitepilates.net\/en\/fisioterapia-madrid\/\">physiotherapy<\/a> Specialising in pelvic health makes it possible to treat a multitude of conditions. Thanks, among other things, to pelvic floor exercises, the following problems can be avoided:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any loss of urine when coughing, sneezing, laughing, climbing stairs, or lifting weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A feeling of urgency and little control to get to the toilet to urinate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bowel incontinence and\/or wind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Before and during pregnancy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preparation for childbirth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Postnatal.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scars (caesarean section, episiotomy, perineal tears)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Menopause: hormonal and tissue changes occur which will affect the pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain or impossibility in sexual relations\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention and\/or treatment of pelvic floor pathologies in high-impact or hyper-pressurised sports.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling of a lump in the vagina (prolapse).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endometriosis and\/or painful periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal diastasis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any type of surgery (cancer, cosmetic, etc.) in the abdomen and\/or pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In men: ejaculatory dysfunction, erectile dysfunction, post-prostatectomy sequelae\u2026<\/span><\/li>\n<\/ul>\n<h2>What does an initial pelvic floor treatment session involve?<\/h2>\n<p><span style=\"font-weight: 400;\">In a first pelvic floor treatment session, it is very important to carry out a\u00a0<\/span><span style=\"font-weight: 400;\">Overall rating<\/span><span style=\"font-weight: 400;\"> posture, spine, pelvis, abdomen, breathing, general mobility, etc., before assessing the pelvic floor. It is very important for a holistic approach to the individual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Later we will carry out a visual assessment and see how your pelvic floor reacts to different stimuli. And, to finish, we will do an intracavitary assessment where we will observe different aspects such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your lubrication,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The skin and mucous membranes: Colouring, scarring, lubrication\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reflexes, sensitivity, pain\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quality and control of muscle contraction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Level of muscular strength, speed, and endurance\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vaginal elasticity or flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Symptom or potential prolapse of the viscera.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle contractures and tension in the vaginal and anal walls.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We hope this introduction has been helpful in overcoming your fear and removing reservations about the assessment, clearing up any misconceptions about what attending a consultation entails. We strive to create an intimate and confidential environment, ensuring you feel comfortable from the outset. Information plays a crucial role in providing you with greater security and confidence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is as relevant to know how to contract as it is to know how to relax; the ability to relax is a fundamental requirement for carrying out internal assessment and having clear control over the area. If this skill is lacking, we work on it, even extending the process to a second or third session if necessary. There is no rush; the external assessment is carried out first, and then relaxation is addressed. The woman must be prepared, especially if there is pain or anticipated apprehension.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es el Suelo P\u00e9lvico? El suelo p\u00e9lvico es un conjunto de m\u00fasculos, ligamentos, tejidos conectivos y fascias que forman la base de la cavidad abdominal en el \u00e1rea de la pelvis. Se encuentra en la parte inferior de la pelvis y sostiene los \u00f3rganos p\u00e9lvicos, como la vejiga, el \u00fatero (en las mujeres) y [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3006","post","type-post","status-publish","format-standard","hentry","category-tratamientos"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/posts\/3006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/comments?post=3006"}],"version-history":[{"count":0,"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/posts\/3006\/revisions"}],"wp:attachment":[{"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/media?parent=3006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/categories?post=3006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elitepilates.net\/en\/wp-json\/wp\/v2\/tags?post=3006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}