Postpartum disc muscle rehabilitation training

Many women will experience vaginal relaxation after childbirth, which will affect their sex life. Surgical and non-surgical treatments can be used. The non-surgical treatment method is to restore the vagina to a tight state through exercise. Training should be started 42 days after childbirth. If there is urinary incontinence or pelvic organ prolapse, electrical stimulation and exercise should be combined to achieve better recovery.

Postpartum pelvic floor muscle training, also known as Kegel exercises, is a set of exercises to strengthen the pubococcygeus muscles of the pelvic floor to strengthen the support of the pelvic floor muscles and prevent pelvic floor dysfunction.

Arnold Kegel first used Kegel exercises in the 1950s to treat urinary incontinence. Later, Kegel discovered that this method can not only help restore the tension of the pelvic muscles, but also stimulate the genital area and increase blood flow to the genital area, thereby improving sexual function. As a result, Kegel exercises were promoted.

Pelvic floor muscle exercise steps:

Tighten your pelvic floor muscles and hold for 5 seconds. If 5 seconds is still too long for you, try starting from 2-3 seconds. Relax your muscles and hold for 10 seconds. Repeat the exercise 10 times. You should do this set of movements 3 to 4 times a day, but no more. In addition, stretching the pelvic floor muscles is a variation of the Kegel exercise. To stretch the pelvic floor muscles, imagine your pelvic floor muscles as a vacuum, tighten your buttocks, stretch your legs, hold the position for 5 seconds, then relax, and repeat this movement 10 times each time, and it takes about 50 seconds to complete.

Pelvic floor muscle exercises notes:

1. Find the pelvic floor muscles. The most common method is to hold your urine suddenly when you urinate. This contraction is the basic movement of Kegel exercise.

2. Make sure your bladder is empty before starting Kegel exercises, otherwise you will feel pain or urine leakage during the exercise.

3. During Kegel exercises, maintain normal exhalation and inhalation, do not hold your breath, and keep your hip and abdominal muscles relaxed.