How to prevent pelvic floor muscle relaxation

Pelvic floor muscle relaxation is a disease that is common in postpartum women. Pregnancy, normal delivery, cesarean section, and menopause can all cause the pelvic floor muscles to relax. Pelvic floor muscle relaxation can cause urinary incontinence, visceral prolapse, recurrent vaginitis, etc., and can also affect the couple's life. Therefore, pelvic floor muscle relaxation has caused trouble to many women. So, is there any good way to prevent pelvic floor muscle relaxation? The following article will give you a detailed introduction.

1. Anal lifting exercise

After years of media publicity, most modern people know about the benefits of pelvic floor exercises. "It can improve male erections, enhance female sexual perception, treat constipation and urinary incontinence, and delay sexual desire decline. But it cannot be practiced at any time," said Stephanie Buller. Disadvantages of ani lift exercises: People with severe constipation and rectal prolapse, who feel pain in the lower body and frequently get up at night, should perform relaxation training under the guidance of a doctor and only start ani lift exercises after all symptoms disappear. Otherwise, not only will the effect be insignificant, but the symptoms will also be aggravated due to increased muscle sensitivity. If discomfort symptoms recur during the exercise, you should also stop.

2. Pelvic floor muscle training method takes 14 weeks.

Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one relaxation as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and relax, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time.

Weeks 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time.

Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time.

Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.

The above is some introduction to the prevention methods of pelvic floor muscle relaxation. Through the above we know that pelvic floor muscle relaxation will bring a lot of embarrassment to patients, so as long as you stick to the methods introduced by the editor, you will definitely see the effect. I also hope that the editor’s introduction can help female friends with pelvic floor muscle relaxation.