“Whether you’re brushing your teeth or running a red light – train your pelvic floor, it’s worth it!”

Interview with sports educator and course leader Heike Höfler on " Pelvic floor as an energy source "

"Our pelvic floor is our inner core, our energy center - it serves as the basis of our spine, stabilizes our posture, protects our organs and gives us a fulfilling sexuality. If we ensure its strengthening and good blood circulation through targeted training, it gives us not only physical but also psychological security, it gives the brain strength, self-confidence and a good feeling."

Heike Höfler, state-certified sports and gymnastics teacher and author of the compact guide “Energy Source Pelvic Floor”, is convinced that pelvic floor training is useful and beneficial at any age and noticeably improves the quality of life.

You describe the pelvic floor as an “energy and power muscle” and as an “insider tip” for increased pleasure and quality of life. Why is this power center, which has long been neglected and taboo, now receiving so much attention?

Höfler: For many years, all topics related to the pelvic floor were taboo subjects that were not discussed in public. Books, magazines, lectures and some doctors have done educational work, and today we have learned to talk about this central and fundamental muscle and have realized that pelvic floor exercises play an important role not only in incontinence problems, but also in improving quality of life.

You can't see or feel the pelvic floor, but it is a muscle that can be trained and consciously strengthened. What is necessary to perceive and strengthen the energy center in the middle of our body?

Höfler: Nothing will work in the beginning without attention and concentration. First of all, you have to take the time to regularly concentrate on the pelvic floor, which is a muscle. Exercises that involve resisting the pelvic floor (e.g. sitting on a firm knee roll) help with this; mental images are also particularly helpful because our brain understands images better than anything else. The more attention we pay to our pelvic floor muscle, the more familiar we become with it. Once you have learned to consciously perceive it, you can strengthen it like any other muscle.

Pelvic floor problems include incontinence, prolapse of internal organs - such as the uterus or vaginal walls - but also difficulty achieving orgasm and impotence. What are the causes of this and when should you start pelvic floor exercises?

Höfler: It is clear: you should start pelvic floor training as early as possible, ideally before problems arise. Through early pelvic floor awareness and
Problems can be prevented by strengthening the pelvic floor, as the pelvic floor protects and supports all internal organs such as the bladder, uterus, prostate, etc. However, if you experience problems with your bladder, prolapse, or prostate, you should exercise very regularly. There is no such thing as "too early" or "too late" - pelvic floor training is valuable at any time and at any age. And there is no reason to be ashamed: it is a natural process for muscles to tense up and/or become weaker. This also applies to the pelvic floor.

The exercises in your compact guide are for prevention and self-treatment, but they also have a positive effect on your sex life and self-confidence. Why do stable pelvic floor muscles have such far-reaching effects?

Höfler: The pelvic floor is the base center for our spine, stabilizes our posture, and protects the internal organs. The pelvic floor muscles also represent the energy center of our sexuality and are used during orgasm. A strong, vital and well-circulated pelvic floor muscle not only gives us physical but also psychological security, it gives the brain strength, self-confidence, and a good feeling. Chinese teachings speak of the root chakra, which has a unique significance because this is where the energy pathways begin. It forms our basis, our root, and is the seat of primal energy.

The pelvic floor is particularly challenged during pregnancy. What problems can arise and how can they be avoided?

Höfler: During pregnancy, the pelvic floor is particularly stressed by the weight of the child. During this time, it is very important to keep this supporting muscle strong and stable. But it is equally important to ensure its elasticity so that it can give way to growth and open properly during birth. After birth, pelvic floor exercises are important to support the overstretched pelvic floor in its recovery and to keep it "in shape" for life.

Men also benefit from regular pelvic floor exercises to treat erectile dysfunction or prostate problems. Are these exercises still useful in old age?

Höfler: These exercises are useful and beneficial at any age because they train the erection muscles. Strong pelvic floor muscles prevent blood from flowing back from the corpora cavernosa, thereby supporting an erection. The prostate lies directly on the pelvic floor and is better supplied with blood and positively influenced by pelvic floor exercises. If you have an enlarged prostate or have had prostate surgery, these exercises are a "must" to prevent or correct urinary incontinence.

Many people lack the time and peace of mind to do regular pelvic floor muscle training. What options are there for integrating the exercises into everyday work?

Höfler : Once you have learned to perceive the pelvic floor muscles, it is very easy to incorporate some pelvic floor exercises into your everyday life. This is also very sensible, because the training should be continued for life. For example, you can tense and relax the pelvic floor a few times while you are on the phone, driving a car, brushing your teeth, in a queue or in a waiting room. This happens without movement and is not noticeable to others. In the morning or evening, or even in between, two or three (or more) movement exercises can be incorporated, e.g. while watching TV on the sofa, armchair or floor, or even in the office on an office chair. By the way, with every pelvic floor exercise you are also doing something good for your back.

Book tip:
Heike Höfler: Pelvic floor as a source of energy. Effective exercises for a better quality of life and strength. Compact guide, Mankau Verlag, 1st edition October 2017. Paperback, full color, 11.5 x 16.5 cm, 127 pages. €8.99 (D) / €9.20 (A), ISBN 978-3-86374-420-5.

CD tip:
Prof. Dr. med. Stefan Corvin and Dr. med. Hauke ​​Hammerl: Pelvic floor training. Tried and tested exercises for prevention and self-help. Audio CD, Mankau Verlag, 1st edition October 2017. 1 audio CD with 20-page booklet, total running time approx. 65 minutes, €12.95 RRP (D/A), ISBN 978-3 86374-419-9.

Link recommendations:
More information about the guide "Energy source pelvic floor"
To the reading sample in PDF format
More information about the audio CD "Pelvic Floor Training"
More about Heike Höfler
More about Prof. Dr. med. Stefan Corvin
More about Dr. med. Hauke ​​Hammerl