Health

A strong core is often associated with visible abs and athletic performance, but its benefits extend far beyond aesthetics. Crucially, core strength plays a vital role in pelvic floor health, impacting everything from bladder control to sexual function and overall well-being. Many people are unaware of the deep connection between these muscle groups, and strengthening the pelvic floor often requires a nuanced approach.

Pelvic floor dysfunction affects millions, manifesting as incontinence, pelvic pain, and difficulties with sexual intimacy. While specialized pelvic floor physical therapy is often the gold standard for treatment, incorporating targeted core exercises into a regular routine can be a powerful preventative measure and supportive therapy. Dr. Heather Jeffcoat, a Doctor of Physical Therapy and founder of Femina Physical Therapy and Fusion Wellness &amp. Physical Therapy, emphasizes the importance of a holistic approach to pelvic health, recognizing the integral role of core stability. Jeffcoat, author of Sex Without Pain: A Self-Treatment Guide to the Sex Life You Deserve, has dedicated over 20 years to helping patients regain control and comfort through targeted physical therapy.

Understanding the Core-Pelvic Floor Connection

The pelvic floor isn’t an isolated set of muscles; it works in coordination with the deep core muscles – the transversus abdominis, diaphragm, and multifidus – to provide stability and support. These muscles act like a natural corset, supporting the spine, internal organs, and contributing to proper movement patterns. When the core is weak, the pelvic floor has to work harder to compensate, leading to strain and potential dysfunction. Strengthening the core, can alleviate pressure on the pelvic floor and improve its function.

5 Core Exercises for Pelvic Floor Health

Dr. Jeffcoat recommends a progressive approach to core strengthening, starting with foundational exercises and gradually increasing the challenge. Here are five exercises to incorporate into your routine:

1. Diaphragmatic Breathing (Belly Breathing): This foundational exercise teaches you to engage the diaphragm, a key component of the deep core. Lie on your back with knees bent and feet flat on the floor. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest relatively still. Exhale slowly through your mouth, feeling your belly fall. Focus on slow, controlled breaths.
2. Pelvic Tilts: Lie on your back with knees bent and feet flat. Gently tilt your pelvis backward, flattening your lower back against the floor. Hold for a few seconds, then release. This exercise helps improve awareness of pelvic positioning and engages the abdominal muscles.
3. Transversus Abdominis Activation (TA Draw-In): Lie on your back with knees bent. Imagine drawing your belly button towards your spine without holding your breath or tilting your pelvis. Consider feel a gentle tightening of your abdominal muscles. Hold for a few seconds, then release.
4. Bird Dog: Start on your hands and knees, ensuring your back is flat. Simultaneously extend one arm forward and the opposite leg backward, maintaining a neutral spine. Engage your core to prevent arching or twisting. Hold for a few seconds, then return to the starting position and repeat on the other side.
5. Dead Bug: Lie on your back with knees bent at 90 degrees and arms extended towards the ceiling. Slowly lower one arm and the opposite leg towards the floor, keeping your lower back pressed against the ground. Engage your core to maintain stability. Return to the starting position and repeat on the other side.

Progression and Considerations

It’s key to start slowly and focus on proper form rather than the number of repetitions. As you get stronger, you can gradually increase the duration of holds, the number of repetitions, or add resistance. Dr. Jeffcoat stresses the importance of listening to your body and stopping if you experience any pain. She has lectured internationally on female sexual health and pelvic pain, including presentations at the American Urogynecologic Association and UCLA Urogynecology and MIGS Lecture Series.

Individuals with pre-existing pelvic floor dysfunction, such as prolapse or severe incontinence, should consult with a pelvic floor physical therapist before starting any new exercise program. A qualified therapist can assess your specific needs and develop a personalized plan. Jeffcoat likewise founded the Empower Health Fund, a nonprofit providing no-cost pelvic health services to low-income populations, demonstrating her commitment to accessible care.

Strengthening your core is a proactive step towards improving your pelvic health and overall well-being. By incorporating these exercises into your routine and prioritizing proper form, you can build a strong foundation for a healthier, more comfortable life.

Disclaimer: This article provides informational content only and is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare provider for any questions you may have regarding your health or treatment.

What core exercises have you found most helpful for your overall health? Share your experiences in the comments below, and please share this article with anyone who might benefit from this information.

A unique opportunity has emerged for a motivated law student to gain practical experience within the legal department of Euro-Information Européenne de Traitement de l’Information, a key entity within the Cofidis Group. This apprenticeship, focused on civil affairs, offers a comprehensive introduction to legal procedures and the intricacies of consumer credit law. The role emphasizes the handling of legal files, invoice validation, and proactive legal monitoring, providing a solid foundation for a future career in law.

Euro-Information, operating in nine countries and employing over 6,440 individuals, is the parent company of well-known financial brands including Cofidis, Monabanq, and Creatis, as well as Synergie, a European economic interest grouping. The company’s commitment extends beyond financial services, with a stated dedication to social and environmental causes and a focus on adapting to future challenges. This apprenticeship provides a chance to contribute to a company that prioritizes both financial accessibility and responsible corporate citizenship.

The core of this position revolves around the management of civil cases, specifically those involving legal counsel. Apprentices will be responsible for processing and tracking legal files, meticulously verifying invoices from external providers such as court bailiffs and lawyers, and analyzing cases to determine the best course of action, particularly regarding potential losses or disputes. A key aspect of the role involves monitoring legal proceedings, from initial assignments to obtaining final enforceable titles.

This apprenticeship isn’t solely about administrative tasks. it likewise demands a proactive approach to legal research. The successful candidate will be tasked with staying abreast of evolving jurisprudence in consumer law, civil procedure, and general civil law. This continuous learning component ensures the apprentice remains informed about the latest legal developments impacting the company’s operations. Cofidis Group, through Monabanq, was the first online bank accessible without income requirements in 2014, demonstrating a commitment to financial inclusion. Learn more about Monabanq.

Key Responsibilities and Required Skills

The role demands a blend of analytical skills, attention to detail, and strong communication abilities. Specifically, the apprentice will be expected to pilot projects, organize teams, and propose solutions while adhering to established guidelines. Creating necessary documentation – including needs assessments, user stories, test plans, and communication materials – is also a crucial part of the position. The ability to ensure compliance and participate in product testing and launch support is essential.

• Case Management: Processing and monitoring civil cases (lawyer files), validating invoices from legal professionals.
• Judicial Procedure: Tracking legal proceedings, managing assignments, oppositions, and appeals, potentially engaging legal counsel to obtain enforceable titles.
• Legal Monitoring: Staying informed about changes in jurisprudence related to consumer law, civil procedure, and civil law.

Candidates should possess a Master’s degree in business law or corporate law with a focus on in-house legal counsel. Excellent interpersonal skills and the ability to work effectively in a team are paramount. Strong organizational skills, a methodical approach, and a commitment to meeting deadlines are also essential. Finally, the role requires exceptional written communication skills and the ability to synthesize information concisely.

Cofidis Group: A European Financial Leader

Cofidis Group is a major player in European consumer credit, offering a wide range of financial products and services. The group operates through four key brands: Cofidis, Monabanq, Creatis, and SynerGIE, catering to both individuals and partner merchants. Services include consumer credit, payment solutions, debt restructuring, banking services, and insurance. The group’s success is built on a commitment to innovation and a customer-centric approach.

The group’s ownership structure includes Crédit Mutuel Alliance Fédérale, a leading French banking and insurance provider, and Argosyn, a European actor with investments in consumer credit, debt restructuring, and insurance. This strong backing allows Cofidis Group to continue investing in growth and innovation.

Looking Ahead

This apprenticeship represents a valuable stepping stone for aspiring legal professionals seeking to gain practical experience within a dynamic and reputable financial institution. The skills and knowledge acquired through this role will be highly transferable and beneficial for a long-term career in law. As Cofidis Group continues to expand its presence in the European market, opportunities for growth and development within the legal department are likely to increase.

Interested candidates are encouraged to explore this opportunity and contribute to the ongoing success of Euro-Information and the broader Cofidis Group. Share this article with your network and let us know your thoughts in the comments below.

Disclaimer: This article provides informational content only and does not constitute legal advice. Please consult with a qualified legal professional for advice tailored to your specific situation.