How to exercise the pelvic floor muscles

For many people who have given birth, the pelvic floor muscles are prone to looseness. If the pelvic floor muscles are always loose and not restored, it will be an obstacle and trouble for women. This phenomenon will also affect sex life. Therefore, it is very important to exercise the pelvic floor muscles. When exercising the pelvic floor muscles, we must first use some exercise methods. It is best to exercise the pelvic floor muscles in various places every day. So how to exercise the pelvic floor muscles?

1. Contract the muscles around the urethra, vagina, and anus, just like the muscles you use when holding your urine. Contract for 5 seconds each time and relax for 10 seconds. Practice repeatedly whenever you think of it, whether you are riding in public transportation, operating a computer at work, standing, or sitting.

2. Place your palms against your lower back near your buttocks, breathe in deeply, feel the muscles of your entire back and lower genitals contract, then exhale slowly.

3. When urinating, let the vaginal muscles relax, contract, relax, contract repeatedly... and repeat this several times. It can exercise the elasticity of vaginal muscles and urethral sphincter.

4. Exercise in bed. Lie flat on your back, bend your knees, tighten your buttocks, and contract your urethra and vaginal muscles, while pulling your anus, just like the muscle movement that contracts the anus after a bowel movement, or the feeling of having the urge to go to the toilet but having to hold it in. Maintain the anal contraction movement for five to ten seconds and then relax. Repeat this at least thirty times a day.

Menopause is a physiological period that almost every woman has to go through. Those who have symptoms of pelvic floor muscle damage should be treated as soon as possible; female friends who do not have problems such as urinary incontinence can also start practicing now, because its added value is often satisfactory.

How to exercise the pelvic floor muscles? The above methods are the ones that will get very good results. When exercising the pelvic floor muscles, what we usually need to do is to relax our mind and don’t worry. The pelvic floor muscles can be trained well. After the pelvic floor muscles are recovered, it is best for women. When exercising the pelvic floor muscles, you can do more stretching exercises.