What are some methods for self-testing the pelvic floor muscles?

The pelvic floor muscles are a group of muscles that are very important for women. They directly control the female bladder, vagina, etc. Once the pelvic floor muscles become loose, it will cause urinary incontinence and gynecological inflammation. Therefore, the pelvic floor muscles need to be exercised, but some people think that their pelvic floor muscles are normal and do not need to be exercised. In fact, there is a self-test method for the pelvic floor muscles.

Pelvic floor muscle self-test method

Lie flat on your back with your knees bent.

Place your right hand on your belly (if you are left-handed, you can also place your left hand) with your palm facing down, your fingers pointing towards your pubic bone, and your hand over your belly button.

Inhale, then as you exhale, gently lift your head and shoulders off the ground, as if you were doing a sit-up. It's okay if you can't lift your head and shoulders off the ground; just trying to do this movement will start to contract your abdominal muscles.

You should be able to feel your abdominal muscles engage as you attempt to move toward the sit-up. If you have diastasis recti, you should be able to feel it. You may have to do it a few times before you get the feel for it. If you try it three times in a row and don't feel anything, don't do it again.

It is normal for the gap between your abdominal muscles to be less than 2 fingers wide after giving birth. If your gap is more than 3 fingers wide, you need to start doing some pelvic floor muscle exercises and lower abdominal muscle training, and avoid sit-ups.

If the gap between your abdominal muscles remains larger than 3 finger widths after a few weeks, be sure to go to the hospital to consult a doctor.

When should I start exercising after giving birth?

Many obstetricians and gynecologists recommend that women wait until they have a physical examination 6 weeks after delivery before starting to exercise, but the American College of Obstetricians and Gynecologists (ACOG) believes that if you feel that there is nothing wrong with your body, new mothers can start exercising immediately after giving birth. However, if you had a caesarean section, you should still rest for about 4 to 6 weeks.

Postpartum exercise method 1: Pelvic floor muscle exercises (also known as "Kegel exercises")

If you've had an episiotomy or are experiencing bruising or swelling in the perineum, tightening your pelvic floor muscles through pelvic floor muscle exercises can improve blood circulation in the perineum area and avoid problems such as urinary incontinence. The muscles in this area tire easily, so it is best to perform muscle contraction exercises several times a day rather than all at once.

Lie on your back with your knees bent and your feet flat on the bed.

Contract your vaginal muscles, as if you were urinating to stop your urine stream.

Hold the contraction for a count of 4, then relax, and repeat 10 times. This is one set of exercises. Try to do 3 to 4 sets each time, about 3 times a day.

Postpartum exercise method 2: push-ups

Push-ups can help you build upper body strength, which is exactly what you need when holding your baby. If you have limited time to exercise, make sure you stick to it.

Stand on your hands and knees, with your thighs perpendicular to your body and your hands slightly wider than shoulder width apart.

Keeping your back straight and your abs in, slowly bend your elbows and then straighten your arms. During this process, maintain normal breathing and do not straighten your elbows too much when straightening your arms. You don't have to bend down to the floor to get the exercise effect.

Repeat 10 to 12 times and do 3 sets.

Postpartum exercise method three: half sit-ups

This exercise can help you tone your abdominal muscles, but don't be discouraged if you don't feel any tightening in your abdominal muscles at first. It may take several weeks to regain abdominal strength, depending on your pre-pregnancy body shape.

Lie on your back with your knees bent and your hands behind your head.

Take a deep breath, then exhale while contracting your abdominal muscles and lifting your head and shoulders, keeping your lower back flat on the ground. Slowly lower your head and shoulders to return to a lying position. Repeat 8 to 10 times.