How to train women’s pelvic floor muscles?

When it comes to muscles, people tend to focus on biceps, pectoral muscles, abdominal muscles, etc. They can improve our appearance and make our body more attractive. But where we can't see, there is a kind of muscle that is silently serving us to ensure the normal operation of this body machine. It is the pelvic floor muscle, which holds many organs in place like a net. Today, I want to talk to you about some issues about female pelvic floor muscle training.

Pelvic floor muscle function training method: Lie comfortably with a soft pillow under your head, bend your legs and slightly separate them, concentrate your mind, keep breathing deep and slow, contract your anus and then your urethra when inhaling to create a feeling of the pelvic floor lifting. The contraction should be maintained for 5 seconds and relax when exhaling.

If necessary, ask the husband to give strong support: put on gloves, apply vegetable oil on the index finger, gently insert it into the anus, and ask the wife to contract the perineum and anus at the same time. She will feel the anus contract strongly as if she wants to urinate but suddenly holds it back. There will be visible contraction of the perineum and anus. Involvement of the thigh or buttocks in the contraction should be corrected. Practice repeatedly until you master it. Gradually extend the duration of contraction to 10-15 seconds each time, 10-15 minutes/time, 2-3 times/day. When you have fully mastered the technique, you can practice it in either a sitting or standing position.

Pelvic floor muscle functional training increases the tension of the pelvic floor muscles and fascia, which is beneficial to the blood circulation of the pelvic floor and makes the muscles strong and elastic. Pelvic floor muscle function training is simple and effective. It refers to the conscious and autonomous contraction exercise of the levator ani muscles to increase the resistance of the urethra, vagina and anus, enhance urine control ability and improve the vaginal "swallowing" strength. It is also called "muscle love exercise."

Pelvic floor muscle training is also extremely helpful for postpartum women. Relevant data analysis shows that the incidence of SUI after the first vaginal delivery is 20-34%, 3% of which is severe SUI. Pelvic floor rehabilitation treatment can be started as early as 3 months after delivery, with the longest follow-up being 15 years. The average cure rate is 30-50%, and the improvement rate is 60-90%.

In addition to taking proper care of visible areas, women should also pay attention to areas that are less noticed. Damage to any part of the body can cause trouble to our lives, especially some parts that cannot be seen by the eyes, so we must pay close attention to them. Only when everything is normal with our body can our charm reach its maximum.