Strong and Vital No 3

Pelvic Floor

How to Properly Integrate the Pelvic Floor into Strength Training

We all know that strength training is necessary for building and maintaining our muscles. So it makes sense to consciously and correctly integrate the pelvic floor muscles into strength training. On the one hand, to maintain a healthy pelvic floor and on the other hand, thanks to its integration, the entire strength training programme becomes more efficient. Among human beings who walk upright, the pelvic floor is under greater pressure from gravity than among our four-legged friends simply because of its position. Their pelvic floor instead, points back wards and is therefore relieved. This is one of many reasons why the pelvic floor should be actively involved in every training session for us «bipeds». The pelvic floor vibrates in parallel with the di aphragm during breathing. For inhalation, the di aphragm and the pelvic floor lower and for exha lation, the diaphragm rises back up into the chest cavity and the pelvic floor is lifted into the pelvic cavity. This marvellous up and down movement of these two muscle planes also moves the organs in between. This revitalises and promotes their opti mal function. During strength training, the exerciser breathes in a concentric manner (the actively working mus

cles contract). This causes the pelvic floor to rise as you exhale. If we consciously activate it at the same time (closing the body orifices) and consciously strengthen the contraction, the pelvic floor is trained at the same time. In addition, as soon as the pelvic floor tenses, the deep stabilising core muscles also become more toned. This means that before I move the weight, I am already contracting the pelvic floor, so the core muscles are in a pre-tensed state. Together with a strong exhalation, this makes it easier to move or lift the weight. The leg axis should also be taken into account. X-legs reduce the tone of the pelvic floor. Correct leg axis or even slightly externally rotated legs help the pelvic floor to maintain a strong tone. Special attention should be paid to the leg axes during peak loads (jumping, cough ing, lifting heavy weights, jogging). Correct posture is also important during strength exer cises. The spine should be stretched lengthways. As soon as the rib cage sinks, the pelvic floor is strained and cannot work properly, breathing is impeded and stabilisation of the spine is negatively affected. In summary, the following can be said about pelvic floor integration in strength training: 1. During strength training on machines, as the weight bar moves upwards the pelvic floor is the first to be activated and exhale consciously. The same applies to free exercises on the concentric path. 2. During static strength exercises (e.g. planks), the pelvic floor remains tensed throughout the exercise. «Retighten» the pelvic floor tension as you exhale. 3. During short and intensive jumping, bouncing and swinging exercises (sprinting, skipping ropes, tram poline) the pelvic floor remains tense. This is not possible with longer strains with impact (e.g. jog ging). This requires fit core muscles, good posture and a healthy pelvic floor!

Yvonne Keller

Born 1965

Curriculum vitae and contact see:

www.strongandvital.com

14

STRONG and VITAL No. 3 - 2024