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How the bellicon strengthens your pelvic floor muscles
The Pelvic Floor: Understanding, Perceiving and Strengthening.
Pelvic floor training with bellicon offers an effective way to strengthen the pelvic floor muscles while having fun with movement. The unique oscillations of the bellicon rebounder train not only the pelvic floor but also the deep muscles of the entire body. These gentle movements are easy on the joints and promote blood circulation as well as muscle function.
Hanna Wagner, an experienced physiotherapist, brings her expertise to the bellicon+ video series, which focuses on targeted pelvic floor training. The series offers exercises aimed at strengthening the pelvic floor both with and without the bellicon, improving overall fitness. Thanks to professional guidance, the exercises are performed safely and effectively.
Experiences of Hanna Wagner with the Pelvic Floor.
“Women often suffer long and silently from their complaints, as they are often led to believe that this is part of being a woman. Especially in pelvic floor training, there is still a need for much education and a change of image - bellicon could have a significant impact here and make the topic of the pelvic floor more attractive.
The bellicon has a high appeal; you simply want to move on it. Movement is essential – even for the pelvic floor. With the rebounder, the intensity of the training can be precisely determined, and the bellicon+ platform offers enough video variations.
In addition to strength, relaxation is also important, as only a relaxed muscle can be strong. This requires good perception. Emotions have a great influence on tension. Every second woman has problems with incontinence, pain, or similar issues, yet this topic is still a taboo. Sometimes less is more, and there are structures that cannot be trained. Therefore, a specialist should be consulted for persistent problems.”
Pelvic Floor Training at Home with bellicon.
The bellicon+ video series with Hanna Wagner focuses on targeted pelvic floor training and offers a wealth of information and exercises. The series aims to strengthen the pelvic floor and improve posture. The video series with Hanna Wagner is particularly helpful for people who want to strengthen their pelvic floor muscles while having fun with movement.
How Can bellicon Help with Pelvic Floor Problems?
The bellicon Rebounder Can Help in Many Ways:
Training on the bellicon activates not only the major muscle groups but also the deeper muscles such as the pelvic floor. Through gentle swinging and dynamic movements, the pelvic floor is continuously trained and strengthened.
- Improvement of Balance and Stability: Exercises on the bellicon improve balance and body stability, which is particularly important for the pelvic floor muscles. A stable pelvic floor contributes to better posture and body control.
- Gentle Movement: The elastic mat reduces the impact on the pelvic floor and joints, enabling gentle and effective training. This is especially suitable for people with pelvic floor problems.
- Holistic Training: In addition to specifically strengthening the pelvic floor, the bellicon offers holistic training that improves endurance, coordination, strength, and balance. This comprehensive exercise promotes general health and supports the function of the pelvic floor.
Structure and Anatomy of the Pelvic Floor.
The pelvic floor is a complex structure composed of multiple layers of muscles and connective tissues. It extends from the pubic bone to the tailbone and laterally to the ischial tuberosities. It consists of three layers that together form a kind of “hammock”. The main muscle groups include the pubococcygeus muscle, iliococcygeus muscle, and puborectalis muscle.
What Are the Functions of the Pelvic Floor?
One of the main functions of the pelvic floor is continence, where the pelvic floor controls the closure of the urethra and anus to prevent unwanted urinary or fecal leakage. This is achieved through the contraction and relaxation of the muscles. Additionally, the pelvic floor stabilizes the torso and supports healthy posture by absorbing pressure spikes that occur during activities like coughing or sneezing, thereby protecting against involuntary urine loss.
Furthermore, the pelvic floor is of great importance in voiding, particularly during pregnancy. Lastly, it plays a crucial role in sexuality, contributing to vaginal tightness and sexual sensation in women and supporting erectile function in men.
Who Might Have Pelvic Floor Issues?
Pelvic floor problems can affect people of all ages and genders, but there are certain groups that are more susceptible:
- Women after childbirth: Pregnancy and childbirth can heavily strain the pelvic floor.
- Older people: As we age, muscles can lose their tone. Muscle atrophy and prolapse problems are common. Women in menopause experience these issues due to decreasing estrogen levels. Many men also have a weak pelvic floor as the prostate enlarges with age. After prostate surgery, men must also deal with their pelvic floor as they are often affected by incontinence or erectile dysfunction. Therefore, not only women but also men should train the pelvic floor.
- People with overweight: Excess body weight can put additional pressure.
- Significant weight loss: Rapid weight loss can lead to a lack of supporting fat tissue, causing prolapse problems.
- People doing heavy physical work: Regular lifting of heavy loads can strain the pelvic floor.
- Athletes: Especially activities like running or weightlifting can increase the risk of pelvic floor problems. The pressure also affects the pelvic floor.
- People with chronic cough or constipation: Frequent coughing or straining during bowel movements can exacerbate the issue.
Symptoms of a Weak Pelvic Floor.
A weak pelvic floor can manifest through various symptoms that can significantly impact the quality of life:
- The most common symptoms include urinary incontinence and fecal incontinence, often occurring during physical exertion like coughing, sneezing, or sports.
- This can also occur without exertion in everyday life, causing feelings of shame and discomfort.
- A feeling of incomplete emptying: When affected individuals frequently feel that their bladder or bowel is not fully emptied, even though they have just been to the toilet.
- Urge incontinence: The sudden urge to urinate even when the bladder is only slightly filled. There are also mixed forms of stress and urge incontinence.
- Pelvic pain can occur both in the lower pelvic area and during urination.
- Back pain, especially in the lower back, can also indicate a weak pelvic floor.
- Sexual dysfunction, pain during intercourse, or reduced sensation.
- Feeling of a foreign body in the pelvis: The sensation that something is present in the pelvis that does not belong there.
Treatment Options.
The treatment of pelvic floor problems often involves a combination of physiotherapy, targeted exercises to strengthen the pelvic floor, lifestyle changes, hormone, laser, pessary treatments, and in severe cases, surgical interventions. A proven method for strengthening the pelvic floor includes exercises aimed at contracting and relaxing the pelvic floor muscles. Regular training can significantly improve the strength and function of the pelvic floor and alleviate symptoms.
The Influence of Stress, Diet, Smoking, and Relaxation on the Pelvic Floor.
Stress, relaxation, smoking, and diet have a significant impact on the pelvic floor. Stress often leads to unconscious tension of the pelvic floor muscles, causing tension and pain, and weakening the muscles in the long term. Relaxation techniques such as pelvic floor yoga, meditation, and breathing exercises help to relieve these muscles and alleviate discomfort, also enhancing general well-being.
A balanced diet rich in fiber helps prevent constipation and reduces pressure on the pelvic floor. Adequate hydration and avoiding caffeinated or alcoholic beverages also support pelvic floor health.
Both tobacco and electronic smoking significantly impact the pelvic floor muscles. Our muscles contain so-called “C-fibers”, also present in the bladder. Toxins from tobacco and electronic cigarettes damage these fibers and impair signal transmission to the brain. Caffeine is allowed but triggers the urge to urinate.
Conclusion.
A conscious approach to stress, regular relaxation techniques, and a healthy diet are crucial for maintaining and strengthening the pelvic floor muscles. Regular pelvic floor exercises can also help to specifically strengthen the muscles and prevent problems. It is important that the training is integrated into everyday life on a regular and long-term basis in order to achieve lasting improvements.
Hanna Wagner offers a video series on the bellicon+ platform that focuses specifically on training and strengthening the pelvic floor. These videos combine joint-friendly training on the bellicon trampoline with specific exercises to strengthen the pelvic floor. The gentle vibrations of the trampoline help to gently train the pelvic floor muscles, relieve tension and promote blood circulation. Regular training can strengthen the muscles, improve bladder control and increase general well-being.