How to do pelvic floor functional rehabilitation training?

Do you know about the pelvic floor muscles? Those who have given birth will definitely know. During childbirth, women's pelvic floor muscles will be severely damaged, so after childbirth, almost all women need to do pelvic floor muscle rehabilitation training. So how to carry out rehabilitation training for the pelvic floor muscles? Today, relevant experts will introduce to you a yoga-style rehabilitation training method for the pelvic floor muscles. Let’s take a look together.

Pregnant women and postpartum women, under the guidance of a doctor or professional yoga instructor, can practice some targeted movements to open the pelvis and facilitate smooth delivery; enhance muscle tension and body balance, and improve the flexibility and agility of the entire muscle tissue; at the same time, stimulate the glands that control hormone secretion, increase blood circulation, and eliminate physical discomfort. It is also a very good rehabilitation training for the pelvic floor muscles.

Bound Angle Pose: Sit with your knees bent and open, and hold your toes with both hands. Stretch your spine, put the soles of your feet together, use your hands to help your heels get as close to your body as possible, and press your knees down close to the ground. Remember to keep your chest up and shoulders open during the movement. Hold this position for 3-5 breaths. This pose increases blood flow to the lower back, abdomen, and pelvis and can make childbirth less painful if practiced daily.

Chair Pose With your knees and feet together (or wide), squat down as if you were going to sit in a chair. Raise your arms overhead with your palms facing each other. Hold this position and take 3 deep breaths. This position strengthens the body, opens the pelvis, and helps facilitate childbirth.

Cat Stretch: Stretch like a kitten, lie on the ground, and stretch your spine while breathing. Get on your hands and knees, with your thighs and arms perpendicular to the ground; inhale, lower your back, lift your chin, and lift your hips up; exhale, arch your back, and bring your chin and chest closer together. It improves blood flow to the spine and spinal nerves, and can also relieve constipation, which is common among many pregnant women.

Lie on your back with your legs raised, slowly lift your legs together to 30 degrees to the ground, stay for a while and then lift them up to 60 degrees to the ground, stay for a while and then lift them up to 90 degrees to the ground. Do 2-4 sets each time. The slower the speed, the better the effect. This exercise can exercise the lower abdominal muscles.

When it comes to pelvic floor muscle rehabilitation training, you must take it slowly. There is no quick fix. Patients who want to recover must persevere. Therefore, this article introduces several better methods of pelvic floor muscle rehabilitation training from the perspective of yoga. It is hoped that women before and after childbirth can persist in using them to reduce damage to the pelvic floor muscles.