How to contract the pelvic floor muscles?

Relaxation of the pelvic floor muscles is very detrimental to women's health. In severe cases, urinary incontinence may occur. Usually, due to many reasons, women will experience varying degrees of pelvic floor muscle relaxation. At this time, some moderate exercise can effectively improve the situation. Let us now learn about which exercises can effectively train the pelvic floor muscles and enhance their contraction ability.

The method to exercise the pelvic floor muscles is very simple, that is, to lift the anus, contract and relax the anus frequently, and you can exercise it while in a meeting or at work. A more accurate method is to interrupt urination while urinating, feel the location of the muscle groups in the lower body that are exerting force, and remember the feeling of tightness. When exercising, you should quickly contract and relax the pelvic floor muscles, each time for 10 seconds. Do 3 sets in a row, with 10 seconds interval between each set. Practice every day. Then tighten and relax the muscles irregularly and repeat 3 sets. Finally, contract your muscles for as long as possible, with 2 minutes being the upper limit. If you can control it well, slowly increase the duration and frequency of exercise. After practicing for a month, you will feel the effect. It should be noted that you should avoid tightening your abdominal, buttocks and leg muscles when exercising.

Slow contraction

Breathe in, then as you exhale close your anus tightly as if you were holding back a bowel movement. At the same time, close the urethra opening tightly, feeling like you are holding back urine. Move the muscles around the vagina, tightening and loosening them. Imagine that the elevator is rising, first floor, second floor, third floor... When you feel that you have reached the top floor, hold your breath and keep your urethra, vaginal opening, and anus tightened at the same time. Hold on for a few minutes, then relax slowly. Don't relax all at once. Relax your buttocks and thighs, and focus on your urethra rather than your anus. Slow contraction movements build muscle endurance.

Rapid contraction

If you feel your pelvic floor muscles getting stronger, continue to repeat the above exercises. Can increase the speed of contraction. Rapid contractions can strengthen your pelvic floor muscle control.

For many postpartum women, the pelvic floor muscles will become loose to varying degrees. At this time, the above exercises can be used to slowly improve the condition. This process requires long-term persistence to achieve better exercise results. When urinary incontinence occurs due to relaxation of the pelvic floor muscles, some effective methods should be adopted for treatment.