THEL Pilates it is not just a method to get back into shape, lose weight, train muscles and joints. This discipline can offer great benefits to all ages, but especially during menopause or after pregnancy, to help the pelvic floor regain the right functionality. We talked about it with Giorgia Lucchi, who teaches Pilates and Menopause Yoga, bioenergetics trainer, and conscious body mediation counselor.
«I make everything I do and what I am available to women, especially those experiencing the menopause transition. Taboo within the taboo, in addition to talking about menopause, I deal with pelvic floor wellbeinga topic that I explored in depth with two British teachers, pioneers of Pilate: Louise Field And Françoise Freedman.
In fact, with menopause and the decrease in estrogen, the pelvic floor muscles lose strength and elasticity and this can sometimes cause small losses. But many women are ashamed to say it and prefer to suffer in silence, instead of talking about it and looking for a solution”, explains Giorgia Lucchi.
Changes in the pelvic floor at various stages of life
During the various phases of a person’s life, especially women, the pelvic floor can undergo changes: the pregnancy, postpartum, menopause. In these delicate moments, problems such as: urinary incontinence, prolapse, pain during intercourse, atrophy.
Until recently these conditions were considered normal, because they were linked to physiological moments in a woman’s life. These disorders were not taken into consideration by specialists, and were relegated to physiological aging or a change in life phase.
Multidisciplinarity: why it is important in this case too
But who should you contact to understand if your pelvic floor is healthy? The password is multidisciplinarity. The pelvic floor is like a hammock that it contains three main organs: the bladder, the uterus for women and the prostate for men, and the rectum. Therefore, in addition to the doctors who deal specifically with these organs of their health, the professionals who deal more specifically with the functionality of the pelvic muscles are fundamental, primarily the physiotherapists specialized in pelvic floor dysfunctions and to their aid the midwives and nurses, but let’s not forget those specialists who support this intense work, such as psychologist, nutritionist, osteopath, and many others.
Because Pilates can also offer great benefits to the pelvic floor
«The Pilates method brings attention to posture and the breathingtwo fundamental aspects for pelvic floor health. Furthermore, it involves movement all the muscles of the abdominal corset: diaphragm, transversus abdominis, multifidus, quadratus lumborum and pelvic floor”, explains the expert.
In this way all these muscle groups provide strength, support and stability to the internal organs. If the muscles of the back or abdomen are weak, if the posture or breathing is incorrect, the pelvic floor is forced to work more than it should and this, in the long run, can weaken it and cause problems such as incontinence or prolapse. However, it is important to know how to modify, or avoid, positions that could increase intra-abdominal pressure, which in the long run is harmful to the pelvic floor.
Before starting, visit the midwife
«Before starting a Pilates course, it is also useful to do a check-up with a midwife, gynecologist or physiotherapist (better if specialized in pelvic floor rehabilitation), because there are dysfunctions that must be addressed individually, with the help of a physiotherapist (for example vulvodynia or vaginismus)”, recommends Giorgia Lucchi.
It is also important to understand where pelvic floor difficulties come from. An approach that makes use of the support of multiple professional figures together is therefore always recommended.
«Stress incontinence, for example, could be caused by either a hypertonic pelvic floor, too rigid, which has lost its elasticity, either from a hypotonic pelvic floor, which has too much elasticity and has lost its contractile capacity”, continues the expert.
Choose the most suitable exercises on a case-by-case basis
«Knowing it allows you to choose the most suitable exercises for your needs. Greater attention to muscle tone in the case of a hypotonic pelvic floor, greater attention to relaxation in the case of a hypertonic pelvic floor.
In all exercises, attention is paid to both the strengthening and relaxation phases of the muscles which, to function, must be able to contract but also relax”, advises Giorgia Lucchi.
What is the Pilates P3 course
P3: Pilates for the Pelvic Floor it is a progressive and complete path, which accompanies women for 8 weeks to take care of your pelvic floor. It consists of 4 fortnightly live meetings on Zoom and 8 recorded video lessons which will remain available for a year. It starts on 13 October 2023, at this link all the useful information: https://giorgialucchi.com/p3-pilates-per-il-pavimento-pelvico/#form
«Patience and consistency are essential to see improvements and maintain them. As with all muscles, pelvic floor training should become a regular component of your lifestyle!”, concludes Giorgia Lucchi.
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