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Pelvic Floor Training

Pelvic Floor Training

A strong pelvic floor not only helps with bladder weakness, but also with back pain, spinal deformation and „hanging bottom“.

The pelvic floor is like the air. We only notice that something is missing when it is almost too late. In the case of the pelvic floor, when it no longer functions 100%: When organs hang, the bladder weakens, or the lower back no longer gives you stability. But even a slight, harmless loss of urine after jogging, when laughing, sneezing or coughing and a – Pardon “ hanging behind „, indicate a weak pelvic floor.

Pelvic floor training has been popular for 30 years! Every fitness studio that is proud of itself advertises with it. And because the pelvic floor has become so hip, the offer is huge: the understanding of what the pelvic floor is and what it is not, however, is very different.
Your Musculus Levator ani has what it takes!

The real pelvic floor is the Musculus Levator ani. It lies in the inner, bony pelvis, high up, where – when trained – it carries the organs. Where it supports every laugh, sneeze and cough from below and – if trained – is in action with every step.

Everyone has a Musculus Levator ani, but in many people this muscle is not large. Why not? There are different causes.

Cause for a weak Levator ani: We all move out of our very personal pattern – our own movement habits. This pattern decides which muscles are used. Are you sitting with your pelvis tilted? Do you go from A to B mainly with the help of your outer thighs? Are you taking very big steps? What sounds like little things determines whether the Levator ani is used in your everyday life or not. Whether he „sleeps“ or is allowed and trained.

Cause for a poorly trained Levator ani: We can neither see nor touch the Levator ani. Maybe you didn’t even know about its existence before you came across this article. But there’s more: We can’t deliberately tighten the Levator ani. I’ll show you how to train him!

The Levator ani muscle complex covers the pelvis from the inside, the baby body slips through it. If this muscle had many nerves, giving birth would be unbearable. Little nerves here means he doesn’t take orders. He simply lacks motor end plates. In contrast to arms and legs, which already twitch at the beginning of the thought to move them.
„Tensing“ does not work with the Levator ani.

If you now ask yourself: „What on earth have I done in pelvic floor training“, you are on the right steamer! Probably your pelvic floor training consisted of „tension“, „let go“ and „suck in“. And you felt a lot. It’s just not sure whether you got to the Levator ani in the process.

The Levator ani dormant in Sleeping Beauty’s sleep doesn’t even flinch at the word „tighten“. So it can only have been your outer pelvic floor muscles! That means the sphincters, a part of the vagina and the middle pelvic floor layer.

To understand what the pelvic floor is and what it is not, take a close look at the illustration below.

The upper picture shows the pelvic floor in its entirety in the bony pelvis. If your pelvic floor training consists of „tensioning“, be sure that you have not reached your Levator ani, the innermost pelvic floor layer. © Nükhet Wieben

When the Levator ani he is trained and reacts every step of the way at 360°, you never have to worry about bladder weakness again. That’s phenomenal, but it goes on. When your Musculus Levator ani is trained,

your posture will be upheld
your gait becomes smoother, more sensual.
you feel stronger.
your spine straightens from the inside out
your body sensation will triple.
you feel more intimate again.
back pain resolves itself
hip joint pain disappears
heals arthrosis
your leg axis is corrected from the inside (for X- and O-leg)
your butt gets nice and round and stays on top (no more double butt effect)

Well, is that what? No matter what motivates you to get on your Levator ani’s trail, it will be worth it.

Not yet motivated? Then check the checklist to see if your Levator needs any reinforcement:
Checklist (for women and men)

My bladder doesn’t hold tight on laughing, sneezing and coughing
I know all public toilets in a radius of 1km
I drink extra little so I don’t have to go to the toilet.
I stay at home during longer hikes and excursions
I have X-or O-leg
My belly is in front
I have low back pain.

If you said yes to only 2 facts, you will benefit from my workshop. The next on ewill take place on the 4th of May.

Rückbildung aus der Tiefe

Rückbildung aus der Tiefe

Das Beckenbodentraining ist vor allem in der Rückbildung nach Geburten das grosse Thema. Aber wie geht richtige Rückbildung?

Der Musculus Levator ani ist der Muskel, der beim Gebären stark strapaziert wird. Er kleidet das Becken von innen aus und zwar in 360°. Wenn du geboren hast, hat sich der Babykörper durch ihn hindurch gezwängt. Presswehen, Druck und der Umfang des Babykopfes können den Beckenboden zerreissen. Das begünstigt eine schwache Blase und Organsenkungen. On top kommt, was viele Frauen mir im Stillen sagen: Dass sie auch gerne wieder mehr fühlen möchten im Bett. Juhuu, das schafft er auch!

Ein präzises Training des Musculus Levator ani unterstützt, das Nervengewebe im Muskel zu heilen. Heile Nerven = viel mehr Lust. Und wenn wir schon mal so unter uns sprechen: Was ich am zweit häufigsten höre ist: Für meinen Mann ist es nach dem ersten Kind gar nicht mehr toll beim Sex… und, guess what: Die Antwort darauf hat ebenfalls der Levator ani: Er liegt parallel zur Vaginamuskulatur. Wird er trainiert, macht das den Liebeskanal, «den Love-Chanel», ebenfalls enger. Dadurch spürt dein Partner auch wieder mehr. Das funktioniert auch nach dem dritten Kind. Alles in allem gilt: Wie lange die Geburt her ist, spielt keine Rolle! Es lohnt sich immer eine echte Rückbildung zu machen und den Levator ani in sein Leben zu holen.  Eine effektivere Rückbildung anregen und das Leben mehr geniessen.

Operation gestrichen

Eine meiner Klientinnen – sie hat vier Kinder geboren – durfte ein kleines Levator ani Wunder erleben. Bei der letzten Geburt wurden die Muskeln vom Damm zu den Muskeln am After durch gerissen. Der Arzt hatte bereits das Datum für die OP festgelegt. S. suchte sich Alternativen und trainierte mit dem Buch Tigerfeeling von Benita Cantieni. Sie fühlte sich gut! Bei der darauf folgenden Untersuchung hiess es:» Da muss ja gar nichts mehr operiert werden». Die OP fand nie statt. S. kommt seitdem zu mir in die Kurse und fühlt sich besser als vor dem ersten Kind.

© Nükhet Wieben

Wenn du wissen, willst, wie du an die tiefsten Muskeln ran kommst, melde dich zu einem Seminar mit mir an!


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