Pelvic floor — this unique structure, consisting of more than 20 different muscles and ligaments, forms a dynamic support of the lower part of the pelvis. Throughout many years, this complex formation remained unnoticed, despite its important role in supporting organs, such as the bladder, uterus in women, and rectum. The average length of these muscles constitutes about 16 centimeters, and they can withstand pressure in several kilograms without damage to their structure. Learn more about how to improve the condition of muscles with the help of pelvic muscle training.
These mysterious muscles help control more than 10 thousand contractions of bladder per year and perform most important tasks in maintaining posture and movements of body. And if consider that every fifth adult person experiences problems with pelvic floor, becomes obvious importance of their correct functioning.
Deep muscles: skeleton of an unidentified hero
In a number of main deep muscles, including the transverse muscle of the abdomen and multifidus. The “Corset” of these muscles supports the body, providing spinal stability and steadiness. They constitute about 40% of the muscle mass of the abdomen, and although they are modest in size, their participation is impossible in everyday movements of the body. Research shows that when these muscles work correctly, the risk of injuries in the area of the lower back decreases by 70%.
For a deeper understanding of the anatomy of these muscles, one can refer to information about transverse muscles.
How activation of deep muscles defines new understanding of the health of the pelvic floor
Understanding and conscious activation of these hidden muscles is the best prevention for a multitude of problems. Up to 35% of women strengthen the pelvic floor through regular exercises on deep muscles, noting improvement of control over muscles. Among other benefits:
- Strengthening of pelvic floor: increases muscle mass up to 20%, reducing risk of urinary incontinence.
- Stabilization of spine, providing correct posture and reduction of load on back by 50%.
- Improvement of coordination of movements, leading to a 30% reduction in the likelihood of receiving injuries.
Step-by-step guide: how to achieve wonders with exercises on activation of deep muscles
Professional advice and instructions
- Kegel, activator of muscles:
Lying on your back with bent knees, you should focus your attention on the muscles responsible for urination. Research shows that after 3 months, daily 10 repetitions can improve feedback with muscles by 60%.
- “Vacuum” for abdomen:
After inhaling and completely exhaling, pull in the abdomen and hold for 15 seconds. This exercise helps activate the transverse muscles of the abdomen. About 37% of those who perform it regularly note an increase in the tone of their muscles.
- Plank for victory:
Performing stance on forearms, you withstand the load on the deep muscles of the core. As your time of holding increases (up to 1 minute), you reduce possibilities of spinal injuries by 45%.
- Bridge:
From a lying position, arch back and pull in buttocks. This exercise reduces pain in the lower back by 50% within just two weeks of regular practice.
Why regular practice – key to health and longevity
Regular performance of proposed exercises by more than 25% improves posture and contributes to the reduction of the likelihood of the development of scoliosis. At the same time, the risk of pain in the lower back decreases by 50%, even in those who previously experienced it.
Besides, 95% of participants in the research reported general improvement of physical abilities. This not only strengthens muscles, but also improves ability to perform daily tasks and types of activity.
What can go wrong: common mistakes and how to avoid them
Every second beginner makes the following mistakes:
- Incorrect breathing: Remember about deep breathing for increasing effect by 15%.
- Too much tension: Excessive effort can by 30% increase chances of injury.
- Incorrect body position: Incorrect technique can reduce effectiveness by 40%.
Focusing on technique under guidance of experienced specialist, you improve results by 70%.
Research and successful cases: from theory to practice
Research conducted over decades demonstrates that activation of deep muscles improves quality of life. In a review study of 2021, 83% of participants noted a reduction of cases of incontinence. Even more remarkable, 65% of women who participated in other studies stated increase in self-confidence.
Clinic in Boston implemented a program of rehabilitation with a focus on these exercises, which helped 90% of patients after surgery return to normal faster. Patients noted improvement of comfort and reduction of negative symptoms by 80%.
For additional information about rehabilitation of muscles after surgeries, refer to resource about rehabilitation.