There’s an often overlooked but crucial aspect of health: pelvic floor training.
It is said that the partner of a head of state sent her husband to a special personal trainer to regain tone in that part of the body, but why is it so important?
Let’s start by saying that the pelvic floor is a complex structure that closes the lower abdominal cavity. It includes a bony, muscular, connective, and visceral component, all intricately interconnected. This set of muscles and ligaments surrounds and supports the pelvic organs, but where is it exactly located?
- In women: it is located between the vagina, perineum, and anus, and performs multiple essential functions for female health, supporting organs such as the uterus, urethra, bladder, and rectum
- In men: it is located between the perineum and anus, supporting the bladder, urethra, prostate, and rectum. Even for men, keeping these muscles in shape is crucial for overall health and sexual well-being
Why train the pelvic floor?
For women:
- During pregnancy, it can prevent urinary incontinence and reduce the risk of tears during childbirth
- In the postpartum period, it helps recover muscle tone
- In reproductive age, it improves orgasmic contraction and increases pleasure during sexual intercourse
- During menopause, it counteracts the physiological atrophy of the area, keeping the muscles toned and functional
For men:
- Prevent and improve urinary incontinence, often caused by prostate issues or surgeries
- Increase control and duration of erections, improving sexual function
- Reduce the risk of erectile dysfunction
- Improve prostate health and reduce the risk of prostatitis
- Alleviate the symptoms of chronic pelvic pain syndrome
How to train the pelvic floor?
Toning the area is essential to prevent and treat various problems. Perineal rehabilitation is a rehabilitative technique that includes targeted exercises to increase the tone and elasticity of the pelvic floor. These exercises, once learned with the help of specialized personnel, can be performed independently at home.
Basic exercises:
- Kegel exercises: voluntary muscle contractions, holding the contraction for a few seconds and then releasing
- Biofeedback: using devices that help identify and control the muscles of the area
- Electrostimulation: using light electrical currents to stimulate the muscles
Advanced treatments:
- TENS antalgic: a passive and painless exercise for those who have difficulty contracting the perineal muscles or suffer from chronic pelvic pain
- Quadripolar vaginal radiofrequency: stimulates the production of hyaluronic acid, renewing the vaginal mucosa and improving symptoms such as dryness, cystitis, and pain during intercourse
Importance of a professional approach
It is essential not to rely on DIY exercises. Consulting physiotherapists specializing in pelvic floor rehabilitation or certified personal trainers is crucial to ensure the effectiveness of the exercises and prevent potential damage. These professionals assess muscle strength and personalize exercises based on individual needs.
Knowing oneself through pelvic floor training
Training not only brings physical benefits but also helps to better understand one’s body. Understanding and strengthening this area means gaining greater awareness of one’s intimate well-being, improving the quality of life in many ways. A consistent and informed practice allows one to feel more confident and in control of their health.
Celebrities and pelvic floor
In recent years, several celebrities have spoken openly about the importance of pelvic floor training. Gwyneth Paltrow, through her site Goop, has promoted the importance of these exercises for intimate health. Singer and actress Jennifer Lopez has also admitted to practicing Kegel exercises to maintain her health. In Italy, personalities like Michelle Hunziker have raised public awareness on the importance of the topic, especially after pregnancy.
Among men, celebrities who have spoken on the subject include actor Chris Hemsworth and footballer Cristiano Ronaldo. Both have mentioned these exercises as part of their training routine to improve performance and health.
