{"id":1944,"date":"2024-06-12T17:24:07","date_gmt":"2024-06-12T17:24:07","guid":{"rendered":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/?p=1944"},"modified":"2024-06-12T23:56:51","modified_gmt":"2024-06-12T23:56:51","slug":"pelvic-floor-training-men-need-it-too","status":"publish","type":"post","link":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/pelvic-floor-training-men-need-it-too\/","title":{"rendered":"PELVIC FLOOR TRAINING: MEN NEED IT, TOO"},"content":{"rendered":"<p><a href=\"https:\/\/nfpt.com\/certification\" target=\"_blank\" rel=\"noopener\">Certified Personal Trainers<\/a>\u00a0may work with women and men who discreetly share that they can\u2019t sleep through the night without an incontinent trip, or trips, to the bathroom and would benefit from pelvic floor training. Granted, voluntary control of bodily functions centered on one\u2019s pelvic floor is a delicate subject, one not frequently broached by fitness professionals. Yet,\u00a0<em>pelvic floor muscle control<\/em>\u00a0is an important training topic for trainers and adult clients alike.<\/p>\n<p>Note: Beyond incontinence, poor voluntary control of the pelvic floor can contribute to constipation, cold, tingly feet, low back and\/or hip pain, and digestive issues. But first\u2026<\/p>\n<p><em>How rare or common is urinary incontinence (UI) in America?<\/em><\/p>\n<p><em>And what, in anything, can women and men do about it?<\/em><\/p>\n<p>Our National Institute of Health<sup>1<\/sup>\u00a0and the Illinois Department of Public Health, plus other credible resources provide statistics like these:<\/p>\n<ul>\n<li>About\u00a0<em>half<\/em>\u00a0of all\u00a0<strong>women<\/strong>\u00a0over age 50 experience either\/both episodic or chronic UI symptoms.\n<ul>\n<li>Note that UI issues are symptoms \u2013\u00a0<em>not<\/em>\u00a0diseases.<\/li>\n<\/ul>\n<\/li>\n<li>About one in 8\u00a0<strong>men<\/strong>\u00a0in America experience, or will experience UI at some time in their lives.\n<ul>\n<li>On an average day in America,\u00a0<em>about 13 million<\/em>\u00a0adults are incontinent.<\/li>\n<li><em>Most<\/em>\u00a0non-chronic symptoms of UI can be remediated\u00a0without\u00a0surgery by improving fitness and movement.\n<ul>\n<li>Though encouraging in principle, these moving remediations may take\u00a0<em>several<\/em>\u00a0months to achieve success in practice.<\/li>\n<\/ul>\n<\/li>\n<li>Root causes of gender-independent UIs may be regional surgery (examples are hysterectomy and prostatectomy), infection, stress, urge, obesity, or bladder overflow. Yes, heavy coughing, obesity, and heavy lifting may also be root causes of UI.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright\" src=\"https:\/\/previews.123rf.com\/images\/gwolters\/gwolters1211\/gwolters121100377\/16171443-doctor-shows-information-on-blackboard-pelvic-floor.jpg\" alt=\"Doctor shows information on blackboard: pelvic floor - 16171443\" width=\"367\" height=\"275\" \/><\/p>\n<p>This article stresses that there is\u00a0<em>much more<\/em>\u00a0to pelvic floor health for\u00a0<em>all<\/em>\u00a0adults than performing proper Kegel exercises to address symptoms.<\/p>\n<p>\u2013 You probably know that\u00a0<a href=\"https:\/\/personaltrainertoday.com\/kegel-exercises-are-an-important-part-of-fitness-programs\">Kegels<\/a>\u00a0are focused muscular contractions and relaxations of \u201cright muscles\u201d that gynecologist Dr. Arnold Kegel championed in the 1940s. His original focus of \u201cright\u201d pelvic floor exercises, or Kegels (pronounced kay-gils) was to address female incontinence in a private, non-surgical way.<\/p>\n<p>&nbsp;<\/p>\n<p>We now know that the health of\u00a0<a href=\"https:\/\/personaltrainertoday.com\/pelvic-girdle-anatomy\">pelvic skeletal muscles<\/a>\u00a0extends well beyond female incontinence (UI). We also know, from Dr. Kegel and many others, that focused pelvic region and\u00a0<a href=\"https:\/\/personaltrainertoday.com\/core-training-versus-core-strengthening-is-there-a-difference\">deep core exercises<\/a>\u00a0are very effective for maintaining muscle mass and function.<\/p>\n<p>An overview of key muscles, connective tissue, and bones of the human pelvic region is provided for trainers\u2019 awareness.<\/p>\n<p>Then,\u00a0 you will read about\u00a0<strong>Pelvic Floor Muscle Training,<\/strong>\u00a0or PFMT. Gaining or improving voluntary control of pelvic region muscle groups is either a self-help or supported protocol to help both women and men improve their activities of daily life (ADL).\u00a0 \u00a0Expanded exercise routines to support\u00a0<strong>bladder<\/strong>,\u00a0<strong>bowel,<\/strong>\u00a0and\u00a0<strong>sexual<\/strong>\u00a0wellness are provided.<\/p>\n<p>Credible resources that professional trainers may share with adult clients are offered before a summary of the self-evident fact that men have pelvic floors, too.<\/p>\n<h3>Are You Floored?<\/h3>\n<p>Synopses of key muscles, connective tissue, and bones of the human pelvic region follow.<\/p>\n<p>Inter-twined and layered pelvic floor muscles can be seen in this physio-pedia image. The viewpoint is upward-looking with female frontal anatomy at the top.<\/p>\n<p>Shown with permission of\u00a0<a href=\"http:\/\/commons.wikimedia.org\/wiki\/File:1115_Muscles_of_the_Pelvic_Floor.jpg\" target=\"_blank\" rel=\"noopener\">physio-pedia.com<\/a>:<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-84605\" src=\"https:\/\/www.nfpt.com\/wp-content\/uploads\/2023\/05\/pelvic-floor-scaled.jpeg\" alt=\"Pelvic Floor anatomy\" width=\"2560\" height=\"1707\" \/><\/p>\n<p><em>Note<\/em>: If a prolapse of the female pelvic floor occurs, the exhibited muscles allow internal organs to lapse downward away from the center of the body.<\/p>\n<p>The predominant muscle group of the human pelvic floor is called the\u00a0<strong>Levator Ani<\/strong>, or LA. This funnel-shaped, broad yet thin LA group has striated skeletal muscle fibers.\u00a0<em>Hammock-like<\/em>\u00a0LA muscles support and raise the pelvic floor for both genders as they accommodate important pelvic structures.<\/p>\n<p>The LA has three discreet muscles in its groupage:<\/p>\n<p>1. puborectalis<\/p>\n<p>2. pubococcygeus<\/p>\n<p>3. the iliococcygeus muscle.<\/p>\n<p>As one NIH<sup>2<\/sup>\u00a0report advises, the neuromuscular function of this Pelvic Floor group has both voluntary and involuntary innervations. To reinforce the complexity of the Pelvic Floor<sup>3<\/sup>, there are 14 muscles in five layers plus important fascia and neural components that surround and interact with our bladder, gut, and reproductive organs.\u00a0 The LA muscle group is the middle, or third, layer of the Pelvic Floor (PF).<\/p>\n<p>Of those 14 total muscles with long, Latin names, there is one that serves as our\u00a0<strong>ringmaster<\/strong>\u00a0for pelvic health \u2013 the\u00a0\u00a0<strong>pubococcygeus<\/strong>, or\u00a0<strong>PC<\/strong>\u00a0muscle. This vital LA muscle\u2009is linked between the anterior pubis bone and the posterior coccyx or tailbone. When this PC muscle\u00a0<em>voluntarily<\/em>\u00a0contracts, our other voluntary and involuntary muscles of the pelvic floor should respond in good ways.<\/p>\n<p>Aging and many other life factors can\u00a0<em>adversely<\/em>\u00a0affect those voluntary \u201cPC\u201d contractions. Self-help or assisted PC exercises, including proper Kegels, done regularly for extended periods, may often improve an adult\u2019s bladder, bowel, and reproductive functions. Though there are involuntary sphincters deep in the pelvic floor, you should think of focused, voluntary \u201ctraining\u201d of the PF muscles as you would other major muscle regions.<\/p>\n<h2>Pelvic Floor Muscle Training<\/h2>\n<p>With the complexity and inter-relationships of the entire\u00a0<a href=\"https:\/\/personaltrainertoday.com\/understanding-quadratus-lumborum\">Lumbo-Pelvic-Hip-Complex<\/a>\u00a0(LPHC) in mind, there are vital Pelvic Floor Muscle Training (PFMT) protocols that can benefit nearly all adults.<\/p>\n<p>Yes, proper Kegels are included in comprehensive PFMT protocols. As one reminder, mindful breathing is essential.<\/p>\n<p>Yet, other \u201cdeep core\u201d muscles of the\u00a0<a href=\"https:\/\/personaltrainertoday.com\/gluteal-dysfunction\">LPHC<\/a>\u00a0can help mitigate UI and other symptoms that impact one\u2019s ADLs and quality of life(QoL).<\/p>\n<p>The\u00a0<strong>Psoas<\/strong>\u00a0and\u00a0<strong>Internal\u00a0<a href=\"https:\/\/www.nfpt.com\/blog\/understanding-and-training-external-and-internal-obliques\" target=\"_blank\" rel=\"noopener\">Oblique<\/a><\/strong>\u00a0\u201ccorset\u201d muscles are two important muscles of the LPHC to include in a regular PFMT protocol. Exercising the twin Psoas muscles with\u00a0<a href=\"https:\/\/www.nfpt.com\/blog\/dead-bug-exercise\" target=\"_blank\" rel=\"noopener\">Dead Bug<\/a>\u00a0or Tin Soldier movements from supine positions work the corset-like deep core muscles above and around the Pelvic Floor.<\/p>\n<p>A third deep core muscle, The\u00a0<a href=\"https:\/\/personaltrainertoday.com\/understanding-and-training-transverse-abdominis\"><strong>Transverse Abdominus<\/strong><\/a>, or TVA, stabilizes the core, pelvis, and lower back. A Navasana (Boat Pose from Yoga), or Oyster movement can dramatically help proper PF functions.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-82457\" src=\"https:\/\/www.nfpt.com\/wp-content\/uploads\/2023\/02\/Navasana-boat-pose-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" \/><\/p>\n<p>As g<strong>luteal<\/strong>\u00a0muscles are proximate to the PF, exercises such as Hip Thrusts and Squats enhance PF responsiveness.<\/p>\n<p>Yes, Squat variations \u2013 with as much depth exhibited as possible in safe eccentric phases, promote that hamstrings strength to support PF health.<\/p>\n<p>Donkey kick activation of your gluteals from a kneeling (hands-and-knees-and-toes) position is another proactive move to support PFMT.<\/p>\n<p>Another supportive muscle for spinal support, the deep and long\u00a0<strong>multifidus<\/strong><strong>,\u00a0<\/strong>helps stabilize the pelvic complex in movement.<\/p>\n<p>The multifidus and other spinal\/sacral stabilizers should be gently and regularly activated each day. Good posture is a starting point for PF health. One gentle PFMF movement is best done on the floor in a prone position with forehead placed on hands \u2013 straight downward:<\/p>\n<ul>\n<li>The client should subtly lift tailbone upward by rotating the pelvis back slightly. Hold for a second or two, then rotate the pelvis downward, pointing tailbone to the floor and repeat.<\/li>\n<\/ul>\n<p>Yes, many Yoga asanas, with mindful breathing, are an eminently useful movement for PFMT.\u00a0 This image suggests four additional asanas that both women and men can and should perform to improve their PF wellness.\u00a0<em>Note<\/em>: The boat pose and hip thruster asanas were mentioned previously in this post.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-82470 size-medium\" src=\"https:\/\/www.nfpt.com\/wp-content\/uploads\/2023\/02\/137579234-pelvic-floor-yoga-poses-woman-health-yoga-asanas--300x207.webp\" alt=\"pelvic floor training yoga poses\" width=\"300\" height=\"207\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>When properly done, these warrior poses, cat\/cow shifts, plus down dogs are very useful for PFMT in women and men.<\/p>\n<p>None of these listed pelvic floor training movements are time-consuming or aggressive. Therefore, even time-crunched adults or those with some remedial needs for personal training should make them habitual.<\/p>\n<p>It is imperative to remind clients that pelvic floor and LPHC muscles benefit, over time, from varied volume, intensity, and tempo in movement characteristics. Slow movements or sustained \u201cholds\u201d favorably work the Type I \u201cslow twitch\u201d components, while quick, repetitive contractions support health of the Type 2 muscle fibers of the pelvic floor. Proper movement in all three body planes is recommended for optimal PFMT.\u00a0 Where can clients find more information about this formerly taboo topic of pelvic health?<\/p>\n<h4>Pelvic Floor Health Resources<\/h4>\n<p>There are many authoritative references for PF health and PFMT:<\/p>\n<p>As stated, PF health is much more than addressing incontinence. Yet, the\u00a0<a href=\"https:\/\/nafc.org\/\" target=\"_blank\" rel=\"noopener\">National Association for Continence<\/a>\u00a0is a fine online resource for broader PFMT practices.<\/p>\n<p>The\u00a0<a href=\"https:\/\/mskcc.org\/cancer-care\/patient-education\/pelvic-floor-muscle-kegel-exercises-males\" target=\"_blank\" rel=\"noopener\">Memorial Sloan Kettering Cancer Cente<\/a>r\u00a0describes the proper protocol for men to do Kegels.<\/p>\n<p>Harvard Health Publishing shares its step-by-step\u00a0<a href=\"https:\/\/www.health.harvard.edu\/bladder-and-bowel\/step-by-step-guide-to-performing-kegel-exercises\" target=\"_blank\" rel=\"noopener\">guide<\/a>\u00a0for proper PFMT to aid bladder and bowel function.<\/p>\n<h4>Pelvic Floor Training Takeaways<\/h4>\n<p>Whether the cause of a PF health issue is age, surgery, or another trigger, statistics show that millions of Americans have UI or other PF problems.<\/p>\n<p>\u201cOne of the best ways to empower ourselves to have better pelvic floor health is to have a thorough understanding of what the pelvic floor is and its many functions.<sup>3<\/sup><\/p>\n<p>It is fascinating that the many-layered muscles in and around the pelvic floor are quite like the other muscles in our body that we use for exercise. Voluntarily use \u2019em or they lose their contractive functions.<\/p>\n<p>No single movement or exercise is a \u201cone-stop\u201d protocol to improve the health of the Pelvic Floor, as it is supported by many muscles and tissues. Though remediation can take weeks or months, a majority of clients with PF issues can improve their QoL with exercise and focused movements \u2013 PFMT.<\/p>\n<p>It is great counsel to suggest that a client seek a Physician to determine if she or he has a symptom that can be remediated with movement, or a disease that may require pharmaceutical or surgical intervention.<\/p>\n<p>Yes, men have Pelvic Floors, too.<\/p>\n<h4>References<\/h4>\n<p>{1} Tran LN, Puckett Y. Urinary Incontinence. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.\u00a0<span class=\"bk_cite_avail\">Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559095\/<\/span><\/p>\n<p>{2} Gowda SN, Bordoni B. Anatomy, Abdomen and Pelvis, Levator Ani Muscle. [Updated 2022 Oct 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-.\u00a0<span class=\"bk_cite_avail\">Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK556078\/<\/span><\/p>\n<p>{3} https:\/\/www.intimina.com\/blog\/the-anatomy-of-14-pelvic-floor-muscles\/<\/p>\n<div class=\"et_pb_row abfd_et_pb_row\">\n<div class=\"et_pb_column\">\n<div class=\"abfd-container\">\n<p>&nbsp;<\/p>\n<div class=\"abfd-photograph\"><img decoding=\"async\" src=\"https:\/\/secure.gravatar.com\/avatar\/4c89f533081a30ae830857851e9e5d74?s=96&amp;d=mm&amp;r=g\" alt=\"Dave Frost\" \/><\/div>\n<p>&nbsp;<\/p>\n<div class=\"abfd-details\">\n<div class=\"abfd-name\"><a href=\"https:\/\/personaltrainertoday.com\/author\/davefrost\"><br \/>\nDave Frost<\/a><\/div>\n<div class=\"abfd-biography\">\n<p>Dave Frost has served the fitness community as a NFPT-certified CPT since 2013, and a Master Fitness Trainer since 2019.<br \/>\nAs a Medicare-aged baby boomer, he specializes in training those clients who intend to stay \u201cwell past forty\u201d.<br \/>\nHe is a former world champion in Masters Rowing and National Indoor Rowing champion for his age group. He is also a group fitness instructor for The Row House. His website is https:\/\/wellpastforty.com. Dave recently published his work: KABOOMER: Thriving and Striving into your Nineties to promote stamininety for those intending to add years to their lives and life to their years.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Certified Personal Trainers\u00a0may work with women and men who discreetly share that they can\u2019t sleep through the night without an incontinent trip, or trips, to the bathroom and would benefit from pelvic floor training. Granted, voluntary control of bodily functions centered on one\u2019s pelvic floor is a delicate subject, one not frequently broached by fitness [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1945,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[],"class_list":["post-1944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest-blogs"],"_links":{"self":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1944","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/comments?post=1944"}],"version-history":[{"count":3,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1944\/revisions"}],"predecessor-version":[{"id":2097,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/posts\/1944\/revisions\/2097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media\/1945"}],"wp:attachment":[{"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/media?parent=1944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/categories?post=1944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo-websitedesigns.com\/david-frost\/v1\/wp-json\/wp\/v2\/tags?post=1944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}