At Hero5 Fitness, we pride ourselves on offering cutting-edge training solutions that deliver real, measurable results. This blog post will delve into how EMS training can significantly enhance pelvic floor activation and rehab, offering a lifeline to those seeking to strengthen this critical area of the body.
I (John Foster, owner of Hero5) have recently worked with several clients who have seen quite remarkable results with EMS whole-body suit training. These clients were anywhere from 2-7 plus years postpartum, and all of them reported greater core connection, strength and engagement through training with EMS. Also, each of them had experienced some level of DR (diastasis recti) or separation of the abdominal wall, from pregnancy, and, again, all of them reported improvement in the integrity of their abdominal wall, through their workouts with Hero5 (the testimonials are on our Instagram page).
The most significant results, in relation to a noticeable ability to engage the core and create intra-abdominal pressure, came within the first 4-6 weeks of training, sometimes within the first few sessions. I think this is due to the dramatic increase in neuromuscular activation, awareness, and increased fiber engagement of the core musculature.
Before I go into a brief overview of the science of the pelvic floor and the core musculature, I want to mention that it is important to work with someone who understands how to teach proper breathing and core engagement in conjunction with the appropriate exercises that fit with the client’s fitness levels and needs. EMS alone can help but not nearly as much as when it is combined with the proper internal neuromuscular coordination that is attained through client education.
Now, let’s dive into a brief overview of the pelvic floor, the core and how EMS can help.
Understanding the Pelvic Floor and Its Connection to the Core
The pelvic floor is a group of muscles that span the base of the pelvis. These muscles play a crucial role in supporting the pelvic organs, maintaining continence, and contributing to core stability. The pelvic floor works in harmony with the deep core muscles and the diaphragm, creating a supportive system that ensures proper function and stability of the entire torso.
The deep core muscles, including the transverse abdominis (TVA) and the inner obliques, act as a natural corset for the spine and organs. When the diaphragm moves during breathing, it coordinates with the pelvic floor and deep core to maintain intra-abdominal pressure, which is essential for spinal stability and functional movement.
How EMS Training Enhances Pelvic Floor and Core Function
EMS training involves the use of a specialized suit that delivers electrical impulses to muscles, causing them to contract. This method can be particularly effective for pelvic floor activation and rehabilitation due to its ability to target specific muscle groups and enhance neuromuscular efficiency.
1. Deep Core and Breathing
Effective pelvic floor function is closely tied to proper breathing mechanics and deep core activation. The diaphragm, TVA, and inner obliques must work synergistically to maintain intra-abdominal pressure and support the spine. EMS training can enhance this coordination:
- Deep Core Activation: EMS directly stimulates the core muscles responsible for core stability and for creating intra-abdominal pressure. These muscles include the TVA and inner obliques. This targeted stimulation helps to strengthen these muscles, which in turn supports the pelvic floor.
- Breathing Efficiency: Because it stimulates and activates these core muscles, it indirectly stimulates activation of the diaphragm, improving its strength and endurance. A well-functioning diaphragm ensures better oxygenation and helps maintain intra-abdominal pressure, which is crucial for pelvic floor support.
2. Scientific Backing
Research supports the efficacy of EMS in enhancing muscle strength and neuromuscular coordination, including the pelvic floor muscles. A study published in the European Journal of Obstetrics & Gynecology and Reproductive Biology found that EMS significantly improved pelvic floor muscle strength and endurance in women with stress urinary incontinence . Another study in the Journal of Rehabilitation Research and Development demonstrated that EMS could effectively improve pelvic floor muscle function in women suffering from pelvic floor dysfunction .
Applications for Post-Partum and Other Populations
Therefore, EMS whole-body suit training is particularly beneficial for postpartum women and other populations who may struggle with pelvic floor dysfunction.
Postpartum Rehabilitation
Childbirth can weaken the pelvic floor and deep core muscles, leading to issues such as incontinence, pelvic organ prolapse, and back pain. EMS training offers a safe and effective way to rehabilitate these muscles:
- Gentle and Controlled Activation: EMS can provide controlled muscle contractions that are gentle enough for postpartum women yet effective in strengthening the pelvic floor and core.
- Quick and Efficient Workouts: Postpartum women often have limited time for exercise. EMS training sessions are time-efficient, typically lasting only 20 minutes while delivering the benefits of a much longer traditional workout.
Other Relevant Populations
- Athletes: Enhancing core stability and pelvic floor function can improve athletic performance and reduce the risk of injury.
- Seniors: As people age, maintaining pelvic floor strength is crucial for preventing incontinence and supporting overall mobility.
Conclusion
At Hero5 Fitness, we believe in the transformative power of EMS whole-body suit training. By enhancing pelvic floor activation and core strength, EMS can provide significant benefits for a wide range of individuals, from new mothers to elite athletes. If you’re ready to experience the future of fitness and rehabilitation, contact us today to learn more about our EMS training programs.
References
- Amaro, J. L., Gameiro, M. O., Padovani, C. R., & De Oliveira, J. P. “Pelvic floor muscle evaluation in nulliparous and primiparous women and its correlation with muscle strength”. International Urogynecology Journal, 2005.
- Yoo, W. G. “Effect of the whole-body electromyostimulation system on muscle activity and physical performance”. Journal of Physical Therapy Science, 2018.
- Peschers, U. M., Gingelmaier, A., Jundt, K., Leib, B., & Dimpfl, T. “Evaluation of pelvic floor muscle strength using a new method”. European Journal of Obstetrics & Gynecology and Reproductive Biology, 2001.
- Hay-Smith, J., & Bo, K. “Exercise for women with stress urinary incontinence: the pelvic floor”. Journal of Rehabilitation Research and Development, 2001.
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