{"id":1544,"date":"2025-10-13T17:44:08","date_gmt":"2025-10-13T14:44:08","guid":{"rendered":"https:\/\/tribodystudio.gr\/?p=1544"},"modified":"2025-10-21T06:21:24","modified_gmt":"2025-10-21T03:21:24","slug":"askisi-tou-pyelikou-edafous-axizei-ton-kopo","status":"publish","type":"post","link":"https:\/\/tribodystudio.gr\/en\/askisi-tou-pyelikou-edafous-axizei-ton-kopo\/","title":{"rendered":"Pelvic Floor Exercise \u2014 Is It Worth It?"},"content":{"rendered":"
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\n\t\t\t\tIf I told you that the majority of women will, at some point in their lives, experience some form of urinary incontinence when jumping, coughing, or sneezing \u2014 what would you think?\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Would you be interested in learning more? Would you wonder why women seem to suffer more often than men? Or would you consider it a natural part of life that you\u2019ll eventually face?
But what if you were given the right information and the proper ways to prevent or even manage the issue \u2014 would you be interested then?
If yes, keep reading\u2026<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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What is the pelvic floor?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The term is somewhat misleading, because \u201cfloor\u201d makes us think of something flat \u2014 but in reality, it has a dome-like shape. It consists of muscles that stretch from the coccyx to the back of the pubic symphysis, forming a \u201cdome\u201d of support across the pelvis.<\/p>

You can feel your pubic symphysis by tracing your fingers downward from your navel until the soft tissue stops at a bony edge; the coccyx is at the end of your spine. This gives you an idea of where the pelvic floor muscles lie between those two points.<\/p>

These muscles are multiple and interconnected, arranged at different angles and planes as they attach to various points on the pelvis. You can sense them when you \u201chold in\u201d to stop urinating or passing gas \u2014 the sensation is similar in both men and women.<\/p>

The pelvic floor is also considered an \u201cerotic\u201d muscle, as it can be gently engaged during sexual activity. It is elastic and mobile, and its strength\/stability varies depending on how it attaches to the bony structure of the pelvis.<\/p>

Its importance lies in the organs it supports.
\nWomen:<\/strong> bladder, uterus, intestines (urethra, vagina, anus).
\nMen:<\/strong> bladder, intestines (penis, anus).<\/p>

The pelvic floor supports these organs and contributes to their proper function. Good muscle tone is crucial for the integrity and function of the bladder, vagina\/penis, and rectum, and helps prevent tissue laxity that can lead to prolapse (e.g. of the uterus or rectum). When the muscles no longer respond effectively to exercise, surgical correction may be required \u2014 another reason to start strengthening as early as possible.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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What weakens the pelvic floor?<\/strong><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  • Pregnancy and childbirth:<\/strong> the weight of the growing baby, hormonal changes, prolonged labor, multiple births, or large babies.
    \nMany women experience incontinence after childbirth because the pelvic floor has been stretched or injured (tear or episiotomy).<\/li>
  • Perineum:<\/strong> the area between the vagina and anus (women) or between the testicles and anus (men). Many pelvic floor muscles join here; its weakness is often considered the \u201cAchilles\u2019 heel.\u201d<\/li>
  • Overstrain\/pressure factors:<\/strong> obesity, constipation, chronic smoker\u2019s cough, intense aerobic exercise, repeated heavy lifting, allergic sneezing, persistent or improper abdominal workouts.<\/li>
  • Modern lifestyle:<\/strong> prolonged sitting, driving, reduced physical activity. (In prehistoric or traditional societies, frequent deep squatting, outdoor work, and climbing naturally strengthened the pelvic floor.)<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    Men, this applies to you too!<\/h3>\n\tGood pelvic floor tone has been shown to help prevent prostate cancer and improve sexual function in men. It also aids in preventing incontinence later in life. \n\n\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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    Pelvic Floor Exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Most muscles contain both slow-twitch<\/strong> and fast-twitch fibers<\/strong>.<\/p>

    • Standing or deep-squat positions \u2192 mainly slow fibers.<\/li>
    • Holding urine or quick reactions (e.g. running for a bus) \u2192 mainly fast fibers.
      \nFor a strong, balanced pelvic floor, train both<\/strong>.<\/li><\/ul>

      How to locate the muscles<\/strong><\/p>

      Sit on a soft surface with your legs slightly apart, bring your fist gently to your mouth and cough \u2014 you\u2019ll feel the muscles between your legs press down into the chair. Then \u201clift\u201d the muscles upward<\/strong> (the opposite direction).
      Alternatively, imagine holding yourself to avoid<\/strong> urinating, defecating, or passing gas.<\/p>

      If your glutes, inner thighs, or hamstrings tighten, you\u2019re probably not<\/strong> activating the pelvic floor correctly. Try to relax those muscles to feel the difference.<\/p>

      Note:<\/strong> The \u201cstop\u2013start urination\u201d exercise has shown mixed results and may lead to urinary difficulty and\/or infections. Today, mental visualization<\/strong> or mindful activation is preferred and more effective.<\/p>

      Much of Yoga and Pilates already engages the pelvic floor, but below are simpler home exercises<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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      Exercise 1 (basic contraction \u2013 slow fibers)<\/strong><\/strong><\/p>

      • Imagine you\u2019re holding yourself to avoid going to the bathroom.<\/li>
      • Draw the muscles up and in<\/strong>.<\/li>
      • Hold for 5 counts<\/strong>.<\/li>
      • Release completely.<\/li>
      • Repeat until you feel fatigue.<\/li>
      • Breathe normally.<\/li><\/ul>

        Exercise 2 (double intensity \u2013 slow fibers)<\/strong><\/strong><\/p>

        • Draw the muscles up and in as before.<\/li>
        • Then draw them a bit further in<\/strong>, so the second contraction<\/strong> is stronger than the first.<\/li>
        • Relax and repeat.<\/li>
        • Breathe normally.<\/li><\/ul>

          Exercise 3 (pulsing contractions \u2013 fast fibers)<\/strong><\/strong><\/p>

          • Make small, quick<\/strong> contractions without rest pauses<\/strong> in between (like a pulse).<\/li>
          • Breathe normally.<\/li><\/ul>

            Practice positions<\/strong><\/strong><\/p>

            Try the exercises in 5 positions:<\/p>

            • Lying down with knees bent<\/li>
            • Lying on your back<\/li>
            • Lying face down<\/li>
            • Standing<\/li>
            • Sitting<\/li><\/ul>

              \u03a7\u03c1\u03cc\u03bd\u03bf\u03c2\/\u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1:<\/strong> \u039a\u03ac\u03b8\u03b5 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 2\u20133 \u03bb\u03b5\u03c0\u03c4\u03ac<\/strong> \u03ae \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2, \u03bc\u03b5 \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1<\/strong> \u03b1\u03bd\u03ac\u03bc\u03b5\u03c3\u03b1. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03c4\u03b5 1\u20132 \u03b8\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7\u03bd \u03b7\u03bc\u03ad\u03c1\u03b1 (\u03c0.\u03c7. \u03c3\u03c4\u03bf \u03b3\u03c1\u03b1\u03c6\u03b5\u03af\u03bf \u03ae \u03cc\u03c3\u03bf \u03b2\u03c1\u03ac\u03b6\u03b5\u03b9 \u03c4\u03bf \u03bd\u03b5\u03c1\u03cc).
              \u0388\u03bd\u03b1 \u03b4\u03b9\u03b1\u03ba\u03c1\u03b9\u03c4\u03b9\u03ba\u03cc \u03b1\u03c5\u03c4\u03bf\u03ba\u03cc\u03bb\u03bb\u03b7\u03c4\u03bf \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c5\u03b6\u03af\u03bd\u03b1, \u03c3\u03c4\u03bf\u03bd \u03ba\u03b1\u03b8\u03c1\u03ad\u03c6\u03c4\u03b7 \u03ae \u03c3\u03c4\u03bf \u03c4\u03c1\u03b1\u03c0\u03b5\u03b6\u03ac\u03ba\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b5\u03af \u03c9\u03c2 \u03c5\u03c0\u03b5\u03bd\u03b8\u03cd\u03bc\u03b9\u03c3\u03b7<\/strong>.<\/p>

              Program length:<\/strong> Continue for at least 6 weeks to 3 months<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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              P.S.<\/strong>\nThere are some situations in which pelvic floor exercise is not beneficial. If your symptoms persist, consult your gynecologist, who will guide you further.<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

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