What To Know
- A study published in the Journal of Bodywork and Movement Therapies found that women who participated in a Pilates program experienced significant increases in pelvic floor muscle strength.
- A study published in the Journal of Sexual Medicine found that women who participated in a Pilates program experienced improvements in sexual arousal, orgasm, and overall sexual satisfaction.
- Before starting a Pilates program, it’s important to consult with a healthcare professional or certified Pilates instructor, especially if you have any pelvic floor disorders or concerns.
The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. It plays a crucial role in maintaining continence, sexual function, and pelvic organ prolapse prevention. Pilates, a low-impact exercise system, has gained popularity as a potential solution for strengthening the pelvic floor and improving its function. This blog post delves into the evidence and provides a comprehensive understanding of whether Pilates can help the pelvic floor.
Understanding the Pelvic Floor
The pelvic floor is a hammock-shaped group of muscles that stretch across the bottom of the pelvis. It supports the pelvic organs and prevents them from falling or leaking. The pelvic floor muscles contract to hold urine and feces, and relax to allow for elimination. Weakness or damage to the pelvic floor muscles can lead to incontinence, prolapse, and other pelvic floor disorders.
Pilates and the Pelvic Floor
Pilates is a form of exercise that focuses on core strength, flexibility, and balance. It involves a series of controlled movements that target various muscle groups, including the pelvic floor muscles. Pilates exercises are designed to improve muscle tone, coordination, and body awareness.
Evidence for Pilates and Pelvic Floor Health
Several studies have investigated the effects of Pilates on pelvic floor function. Here are some key findings:
- Improved Pelvic Floor Muscle Strength: Pilates exercises have been shown to strengthen the pelvic floor muscles. A study published in the Journal of Bodywork and Movement Therapies found that women who participated in a Pilates program experienced significant increases in pelvic floor muscle strength.
- Reduced Incontinence Symptoms: Pilates has been found to be effective in reducing incontinence symptoms. A study published in the International Urogynecology Journal showed that women with urinary incontinence who participated in a Pilates program experienced significant improvements in their symptoms.
- Improved Sexual Function: Pilates may also improve sexual function. A study published in the Journal of Sexual Medicine found that women who participated in a Pilates program experienced improvements in sexual arousal, orgasm, and overall sexual satisfaction.
How Pilates Helps the Pelvic Floor
Pilates exercises target the pelvic floor muscles in several ways:
- Kegels: Many Pilates exercises incorporate Kegels, which involve contracting and relaxing the pelvic floor muscles. Kegels help strengthen these muscles and improve their ability to support the pelvic organs.
- Core Strengthening: Pilates exercises that strengthen the core muscles also indirectly support the pelvic floor. A strong core helps stabilize the pelvis and reduces pressure on the pelvic floor muscles.
- Improved Body Awareness: Pilates emphasizes body awareness and control. This can help individuals become more aware of their pelvic floor muscles and how to engage them during activities and exercises.
Pilates Exercises for the Pelvic Floor
Here are some Pilates exercises that can help strengthen the pelvic floor:
- Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles at the top.
- Clamshell: Lie on your side with your knees bent and feet together. Lift your top knee towards the ceiling, keeping your feet together.
- Bird Dog: Start on your hands and knees. Extend your right arm forward and left leg backward simultaneously. Hold this position, engaging your pelvic floor muscles.
- Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis towards your spine, flattening your lower back. Hold this position, engaging your pelvic floor muscles.
Precautions
Before starting a Pilates program, it’s important to consult with a healthcare professional or certified Pilates instructor, especially if you have any pelvic floor disorders or concerns. Certain exercises may need to be modified or avoided to prevent further damage.
In a nutshell: Pilates and the Pelvic Floor
Evidence suggests that Pilates can be a beneficial exercise for improving pelvic floor health. By strengthening the pelvic floor muscles, reducing incontinence symptoms, and improving sexual function, Pilates can help individuals maintain a healthy pelvic floor throughout their lives. However, it’s crucial to consult a healthcare professional or qualified Pilates instructor before starting a Pilates program to ensure it’s safe and appropriate for your individual needs.
Questions We Hear a Lot
Q: Can Pilates help with pelvic organ prolapse?
A: Pilates can help strengthen the pelvic floor muscles, which may support pelvic organs and reduce the risk of prolapse. However, it’s important to consult with a healthcare professional to determine the best course of treatment for pelvic organ prolapse.
Q: How often should I do Pilates for pelvic floor health?
A: Aim for 2-3 Pilates sessions per week to see optimal results. Consistency is key for strengthening the pelvic floor muscles.
Q: Are there any Pilates exercises that I should avoid if I have a weak pelvic floor?
A: Avoid exercises that involve jumping, running, or heavy lifting. These exercises can put excessive pressure on the pelvic floor muscles and worsen symptoms.
