What are the methods of pelvic floor muscle training?

Many women know that after giving birth, the pelvic floor muscles will become loose and sagging. If pelvic floor muscle training is not performed in time, the vagina may lose a certain degree of elasticity, which will have a certain impact on the couple's life. At the same time, urinary incontinence may occur as age increases. The following editor will introduce to you the methods of pelvic floor muscle training!

Pelvic floor muscle exercises are a set of exercises you can do to strengthen your pelvic floor muscles. The pelvic floor muscles support your urethra, bladder, uterus, and rectum. This set of exercises is named after gynecologist Arnold Kegel. Kegel recommended this set of exercises as early as the 1940s for women who suffered from urinary incontinence or decreased bladder control. Both of these situations are likely to occur after you have a baby.

Pelvic floor muscle exercises can also improve blood circulation in your rectal and vaginal areas, prevent hemorrhoids, and speed up the healing of episiotomy or perineal tears. Finally, regular pelvic floor muscle exercises after childbirth will not only help you control your bladder, but also enhance the elasticity of your vagina, making your postpartum sex life happier.

How to do pelvic floor muscle exercises:

Imagine trying to hold in a fart while also trying to interrupt your urine stream while you urinate. It's a "tightening and lifting" sensation - tightening and lifting the vagina and anus. (Tip: You can put a clean finger into your vagina. If your finger can feel the squeeze during the exercise, it means that the exercise method is correct. Or try pelvic floor muscle exercises during sex and ask your husband how he feels. If you do it correctly, he will feel that your vagina is tightly "hugging" his penis.

When tightening and lifting, you must pay attention to keeping the rest of your body relaxed. Do not tighten your abdomen, thighs, and buttocks, or hold your breath. That is to say, during the entire exercise, only your pelvic floor muscles are working. Although when you start practicing, when doing pelvic floor muscle exercises, tighten your pelvic floor muscles, count to 8 to 10 seconds, relax for a few seconds, and then tighten again. If you have problems with urinary incontinence, try tightening your pelvic floor muscles when you sneeze or cough. You may find that this helps prevent enuresis.

When you begin doing pelvic floor muscle exercises, you can do them multiple times throughout the day. As your muscles continue to strengthen, you can gradually increase the number of times you practice each day and extend the time you tighten your pelvic floor muscles each time. You can do it 3 times a day, 3 to 4 sets each time, 10 times each set.

Precautions

Make pelvic floor muscle exercises a part of your life and do them every day: for example, you can do them when you wake up in the morning, while you watch TV, and before you go to bed. It doesn't matter when or where you do your pelvic floor muscle exercises as long as you stick with it.

From the above, we can see that pelvic floor muscle training can actually be performed at any time in life. This kind of training can only have a certain effect if you persist. When you first start practicing, it is best to practice in groups, 3 times a day, 3 to 4 groups each time. It is best to integrate the training into your life, so that it can have a better effect.