How to do pelvic floor muscle exercises

Pelvic problems may affect our physical exercise. Many of us have pelvic problems. Due to long-term physical exercise, our pelvis is very easy to form a diamond shape. This situation may cause great trouble to our normal limb activities. Pelvic problems are now also a key issue discussed in the medical community. So how do we alleviate the situation when we have pelvic problems? You can use methods and methods of pelvic floor muscle exercises. Let us learn about the methods of pelvic floor muscle exercises below.

method:

1. Sphincter contraction method: Sit down and consciously contract the urethra, vagina, and rectal sphincters, and then relax. Repeat this 50-100 times, 2 to 3 times a day.

2. Urination-stopping method: During urination, consciously contract the perineum to stop urination, then relax the perineum muscles and continue urinating. Repeat this process until the urine is empty, 2-3 times a day.

3. Training method in bed: Lie on your back on the bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles at the same time, then lower your hips and relax your perineum muscles. Repeat this 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and improve the function of the muscles in these areas and the perineal sphincter.

4. Relax your breathing: Lie on your back, relax your whole body as much as possible, overlap your hands on your lower abdomen, and do deep abdominal breathing. When you inhale, your abdomen will bulge, and when you exhale, your abdomen will sink. Repeat this 10-20 times, 2 to 3 times a day.

5. Clamp your legs and lift your anus: Lie on your back, cross your legs, squeeze your buttocks and thighs tightly, and gradually lift your anus. Hold for about 5 seconds, then return to the original position. You can gradually extend the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.

6. Combine deep breathing with belly lifting.

7. Supine leg curling and push-up: Lie on your back with your knees bent. Put your heels as close to your buttocks as possible, place your arms flat on your sides, use the soles of your feet and shoulders as fulcrums, lift your pelvis, and contract your anus at the same time. Continue for about 5 seconds, then return to the original position. Repeat 5-10 times, 2-3 times a day.

8. Sit and stand anal lift: First sit on the edge of the bed, cross your legs, then put your hands on your hips and stand up, while contracting and lifting your anus, hold for 5 seconds, then relax and sit down. Repeat 10-15 times, 2-3 times a day.

9. Sit on your toes and tighten your anus: Stand with your hands on your hips, cross your legs, sit on your toes, and lift your anus at the same time. Hold for 5 seconds and then return to the original position. Repeat 10-15 times, 2-3 times a day.

10. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction. Breathe normally during the exercise and keep the rest of your body relaxed. Touch your abdomen with your hand. If your abdomen feels tight, it means the exercise is wrong.

11. Kegel exercises require gradual practice and require our perseverance. The purpose of Kegel exercises is to exercise and strengthen the muscles that support the bladder and large intestine, and to stretch and contract them to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urinary incontinence. This exercise is also helpful in promoting sex life.

The above content introduces us to the relevant content of pelvic floor muscle exercises. Now that we understand these methods, when we encounter similar situations again, we can use the above methods for timely and effective treatment, so that we can recover our health as soon as possible and avoid the troubles of diseases. We also hope that everyone can strengthen physical exercise in their daily lives.