How is pelvic floor muscle repair performed?

Many female friends need to recover their pelvic floor muscles after giving birth. During this period, they can wait for the muscles to recover slowly, or they can use effective methods to recover. However, many female friends are not very clear about the methods of repairing the pelvic floor muscles. Next, let the authoritative experts introduce several methods of repairing the pelvic floor muscles to everyone.

Section 1 Abdominal Exercises

1. Lie flat on the floor with your knees bent;

2. Place the palm of your left hand just above your belly button;

3. Inhale, then exhale to lift your head and shoulders off the floor and move your right hand to your thigh near your knee. This will tighten your abdomen and allow you to feel the wound. If the wound is three fingers wide or wider, you need to postpone this exercise and start with thigh and pelvic exercises; if the wound is narrow, only one or two fingers wide, and you can easily lift your head and shoulders 16 times, you can do abdominal exercises.

Go from 15 minutes 2-3 days a week to 20 minutes of exercise every day, doing some walking, stretching and muscle-toning exercises. If you feel more energetic and less sleepy

---You can repeat multiple times or increase the difficulty of the movements. Maybe you want to do more advanced exercises.

The second section is anal contraction exercise: Lie on your back with your arms straight at your sides, and alternately contract and relax the anus. Do 4 sets of 8. The third leg stretch: Lie on your back with your arms straight at your sides, and alternately raise your legs up and together, keeping them at right angles to your body. Do 4 sets of 8.

The fourth section of waist and back exercise: Lie on your back, relax your hips and legs slightly, spread them apart and bend them slightly, and try to lift your buttocks and back off the bed. Do 4 sets of 8.

Section 5: Sit-ups: Lie on your back, sit up with your hands on your hips, and stretch your legs. Do 4 sets of 8.

Section 6 Waist: Kneel with your knees apart and your shoulders and elbows vertical. Place your hands flat on the bed, rotate your waist left and right, and do 4 sets of 8 beats.

Section 7: Whole-body exercise: Kneel down, support the bed with your arms, and alternately raise your left and right legs behind your back. Do 4 sets of 8.

The leg stretching and sit-ups in postpartum exercises can enhance abdominal muscle tone; anal contraction exercises can exercise the pelvic floor muscles and fascia and improve vaginal relaxation; and the chest-knee position can prevent or correct uterine retroversion. The above movements are generally performed three times a day, each time for about 15 minutes, and the amount of exercise should be gradually increased.

After reading the above article, do all female friends know what to do to restore the pelvic floor muscles? As long as you perform the exercises as described in the above article, you will soon feel your pelvic floor muscles slowly recovering. Remember to persevere.

Vinegar is beneficial to the body's metabolism, can excrete acidic substances in the body to eliminate fatigue, and also has a diuretic and laxative effect. Drink diluted vinegar once every morning and evening after meals. Drinking in moderation helps to strengthen the spleen and appetite.

12. Green tea: Regular consumption of green tea has the effect of diuresis and laxative, clears the liver and improves eyesight, and helps the digestive system. One cup in the morning and evening, drink in moderation. Drinking too much can put a strain on your kidneys.

The above is the article about detoxification and beauty. The above is the method of detoxification and beauty for women explained to you. I wonder if all female friends know it? In this way, you can detoxify and beautify your skin according to what is said in the article.