{"status":"ok","message-type":"work","message-version":"1.0.0","message":{"indexed":{"date-parts":[[2026,6,29]],"date-time":"2026-06-29T13:14:32Z","timestamp":1782738872410,"version":"3.54.5"},"reference-count":40,"publisher":"MDPI AG","issue":"10","license":[{"start":{"date-parts":[[2022,5,12]],"date-time":"2022-05-12T00:00:00Z","timestamp":1652313600000},"content-version":"vor","delay-in-days":0,"URL":"https:\/\/creativecommons.org\/licenses\/by\/4.0\/"}],"content-domain":{"domain":[],"crossmark-restriction":false},"short-container-title":["IJERPH"],"abstract":"<jats:p>Learning the correct technique of performing pelvic floor muscle (PFM) exercises is a very important factor influencing the effectiveness of this muscle group training. Correctly performed PFM contractions are involved in the urinary continence mechanism. In this study, we tested the hypothesis that a six-week high-low impact aerobics program, supported by one EMG biofeedback session and pelvic floor muscle training, improves the technique of PFM contraction. Participants were 42 active nulliparous women (age 22 \u00b1 2 years, mean \u00b1 SD), randomly allocated into intervention (n = 18) and control (n = 24) groups. We analyzed the technique of PFM contractions, taking into account the order in which selected muscle groups were activated, so called \u2018firing order\u2019. In both groups, we assessed the PFM contraction technique using surface electromyography (sEMG) and intravaginal probes, before and after six weeks of intervention. The intervention group received one biofeedback session on how to properly contract PFM and afterwards participated in a high-low impact aerobics program supplemented by PFM training. The control group did not receive any intervention. In the pre-test, 67% of the intervention group activated PFM first in order in short, quick contractions. After six weeks of training, this task was correctly performed by 100% of this group (p = 0.04). The proper performance of PFM short contraction in the control group was 75% and 67%, before and after intervention, respectively. In the intervention group we also observed statistically significant improvement in the PFM contraction technique in 10-s contractions. The presented intervention was beneficial for the improvement of PFM contraction. High\u2013low impact aerobics, supplemented by one EMG biofeedback session and pelvic floor muscle training can be recommended for active nulliparous women.<\/jats:p>","DOI":"10.3390\/ijerph19105911","type":"journal-article","created":{"date-parts":[[2022,5,12]],"date-time":"2022-05-12T21:46:53Z","timestamp":1652392013000},"page":"5911","update-policy":"https:\/\/doi.org\/10.3390\/mdpi_crossmark_policy","source":"Crossref","is-referenced-by-count":5,"title":["Improving the Technique of Pelvic Floor Muscle Contraction in Active Nulliparous Women Attending a Structured High\u2013Low Impact Aerobics Program\u2014A Randomized Control Trial"],"prefix":"10.3390","volume":"19","author":[{"ORCID":"https:\/\/orcid.org\/0000-0003-3780-4013","authenticated-orcid":false,"given":"Magdalena","family":"Piernicka","sequence":"first","affiliation":[{"name":"Department of Fitness, Gdansk University of Physical Education and Sport, 80-336 Gda\u0144sk, Poland"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0001-6832-7331","authenticated-orcid":false,"given":"Monika","family":"B\u0142udnicka","sequence":"additional","affiliation":[{"name":"Department of Clinical Physiotherapy and Professional Practices, Gdansk University of Physical Education and Sport, 80-336 Gda\u0144sk, Poland"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"given":"Damian","family":"Bojar","sequence":"additional","affiliation":[{"name":"Department of Sport Science, Gdansk University of Physical Education and Sport, 80-336 Gda\u0144sk, Poland"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-2364-0214","authenticated-orcid":false,"given":"Jakub","family":"Kortas","sequence":"additional","affiliation":[{"name":"Department of Biomechanics and Sports Engineering, Gdansk University of Physical Education and Sport, 80-336 Gda\u0144sk, Poland"}],"role":[{"vocabulary":"crossref","role":"author"}]},{"ORCID":"https:\/\/orcid.org\/0000-0003-3777-5697","authenticated-orcid":false,"given":"Anna","family":"Szumilewicz","sequence":"additional","affiliation":[{"name":"Department of Fitness, Gdansk University of Physical Education and Sport, 80-336 Gda\u0144sk, Poland"}],"role":[{"vocabulary":"crossref","role":"author"}]}],"member":"1968","published-online":{"date-parts":[[2022,5,12]]},"reference":[{"key":"ref_1","first-page":"105","article-title":"Bioelectrical activity of the pelvic floor muscles after 6-week biofeedback training in nulliparous continent women","volume":"18","author":"Chmielewska","year":"2016","journal-title":"Acta Bioeng. 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