Introduction
Picture an orange, perfectly cut in half – a dome-shaped wonder. Now envision the pelvic floor, mirroring the shape of that orange half, enclosing vital pelvic organs like the bladder, rectum, and uterus. Much like the orange peel, the pelvic floor provides the foundational support for the trunk, acting as the steering wheel for the body’s bipedal locomotion. Understanding the dynamics of the pelvic floor is crucial for maintaining overall health and well-being.
The Pelvic Floor’s Vital Role
When we talk about the pelvic floor, we’re delving into the soft tissue structures at the base of the pelvic bones. These dynamic structures not only support pelvic organs but also contribute to core stability and regulate bowel, bladder, and sexual functions. Contrary to common belief, the pelvic floor functions spontaneously and does not require conscious effort. It operates seamlessly, much like our heartbeat and breath, controlled by the autonomic nervous system.
Pelvic Floor Dysfunction: Unveiling the Complexity
Pelvic floor dysfunction can manifest in various physical and psychological forms, including urinary and fecal incontinence, pelvic organ prolapse, chronic pelvic and low back pain, sexual dysfunction, and vulvar disorders. It’s a topic often shrouded in societal norms and complexities, making understanding and addressing pelvic dysfunction challenging.
Pilates: A Holistic Approach to Pelvic Floor Health
Pilates, in stark contrast to isolated Kegel exercises, emphasizes ‘Whole Body Health’ and ‘Whole Body Commitment.’ The Pilates environment, with its focus on breath, concentration, and precision, becomes an ideal space for self-discovery and healing. Pilates programs aim to restore and balance hip and spine mobility, recognizing that spending time on the floor is a simple yet effective way to enhance pelvic floor function and maintain health.
7 Pilates Moves for Pelvic Floor Strengthening
To fortify the pelvic floor, incorporating targeted Pilates exercises is invaluable. Here are eight moves designed to enhance pelvic floor strength while engaging core, glutes, and hamstrings:
1. Leg Slides: Lying on your back with your knees bent and feet flat on the ground: Inhale deeply, pressing your lower back into the floor while keeping a neutral pelvis. Exhale to brace your core, engage your pelvic floor muscles, slide your left leg away from you until fully extended, Inhale and drag your leg back in, repeat on the other leg. Do 10 reps on each side.
2. Frog: Lay on your back, Abdominals engaged, bring your legs to table-top. Heels together toes apart, open knees, and engage pelvic floor during leg extension, reach both legs together out at an angle keeping the heels together. Bring the legs back in and repeat for 10. You can start with pointed toes, then change to flexed feet.
3. Shoulder Bridge: Lay down on your back, Lift hips by articulating the spine upwards, squeeze glutes, and engage pelvic floor, hold for count of 6 then lower back down and repeat for 10 reps.
4. Clam: Lie on the left side with your knees bent to 90 degrees and support your head with your left arm (you can place your right hand on the ground in front of you or behind your head for support). Make sure to stack the right hip directly over the left hip and the knee over the other. Working from the outer glute of the top leg, open the leg to the ceiling and bring your heels together. Then, lower the leg back down. Repeat for 10 reps per side.
5. Front Support: Start with your hands and knees on a mat, stack your shoulders directly above your wrists and hips above your knees. Keep the spine and pelvis neutral and engage your pelvic floor muscles. On an inhale, extend your left arm straight in front of you and your right leg straight behind you. Then, exhale and bring your arm and leg back down to the starting position, relaxing the pelvic floor and core muscles. Repeat with the right arm and left leg. Repeat for 10 reps on each side.
6. Assisted Plank: Come to your hands and knees into a half plank, with your abs and pelvic floor engaged. To make it harder, lift knees, brace core, and engage pelvic floor for stability. Hold for approx. count of 10. Repeat for 10 reps.
7. Squats: In a standing position, extend your arms in front, abdominals engaged. Bend your knees only to your limit, squeeze into your glutes and return to standing. Maintain pelvic floor engagement during the squat. Repeat for 10 reps.
Conclusion
As we reflect on pelvic floor health, Pilates emerges as a holistic and mindful approach to strengthen and restore balance. The integration of breath, stress reduction, and a healthy relationship with the floor becomes fundamental in maintaining pelvic floor function. These Pilates exercises not only fortify the core and glutes but also serve as powerful tools for improving symptoms associated with pelvic floor issues. Embracing Pilates as part of a comprehensive wellness routine unlocks the secrets to pelvic floor health, empowering individuals to age gracefully and thrive.
If you’re eager to embark on this transformative journey, reach out to us at Pilates Centre by calling +34 610 30 60 05 or emailing us at info@pilatescentre.es. Let’s embark on this path to pelvic floor wellness together!
John McCallum
is an esteemed, Fully Certified Comprehensive Classical Pilates Teacher and takes immense pride as the proprietor of the distinguished Pilates Centre located in Jalon, Spain. His remarkable journey in the realm of Pilates commenced back in 2006, a pivotal juncture when he confronted the diagnosis of three slipped discs in his lower back. Pilates emerged as a beacon of profound hope and rejuvenation in his life. Instead of succumbing to the prospect of surgical intervention, Pilates gracefully assumed the role of his lifeline.
This transformative experience impelled him to make a resolute decision that would reshape his life’s trajectory. Following his journey to become a Pilates Teacher, he passionately extended the benefits he had personally garnered to those in need. This also took him to travel to other countries to continue to learn and have a fuller understanding of the method.
Fueled by an unwavering passion for Pilates, he has forged a dynamic collaboration with a reputable research institution. This strategic alliance enables him to deliver precise and illuminating insights, fostering support and empowerment for individuals interested in the power of this method. His literary contributions have garnered distinction within an array of esteemed global publications.
