How to do pelvic floor muscle training, method?

After giving birth, pregnant women are very confused about the recovery of their pelvic floor muscles. They don’t know how to use effective and fast recovery training methods. If they can’t find a good method, they naturally can’t see significant results. Today, I will teach you how to use effective training methods to restore your pelvic floor muscles. I hope everyone can learn it and it will help everyone complete it more efficiently and as soon as possible.

Pelvic floor muscle training methods:

1) Body position: sitting, standing, lying 2) Contraction area: Contract and clamp the anus and urethra (female urethra, vaginal opening), just like holding back urine or feces. 3) Duration: Maintain muscle contraction and relaxation for 5 to 10 seconds each. 4) Number of training sessions: At least 5 times a day, 5 to 10 cycles each time. Initially, practice 5 times a day and gradually increase to 10 times a day. 5) Practice formula:

Sit forward with your knees apart, imagining you are about to sit up;

Deliberately contract the perineum and try to maintain it for 10 seconds;

Gradually feel the perineum contracting, count while doing it without losing your breath;

12345678910, sit up straight and relax your waist;

Practice one more time, count to 5 and then rest.

A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while.

leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Through the detailed introduction above, I believe that all female friends have mastered the process of pelvic floor muscle training. What they need next is to persist in the training. In fact, every expectant mother is great, so in order to accompany our babies in a healthier state in the future, we need a healthier body.