What are the methods for postpartum pelvic recovery?

Mothers will experience pelvic relaxation after giving birth, and the pelvis may be damaged during the birthing process. Therefore, lower abdominal pain may occur for a period of time after delivery, and the pelvic floor muscles are especially prone to relaxation, which can cause many health problems. Therefore, you must find ways to promote pelvic recovery after delivery. What are the specific methods?

Postpartum pelvic recovery methods:

In addition to being concerned about weight loss and body shaping, postpartum mothers are also particularly concerned about how to restore their body base after childbirth. Good body base restoration is more conducive to a harmonious life for couples after childbirth, and is also very helpful for "having a baby" again. So today, I will share with you what methods are there to restore your body to its original shape after childbirth?

What are the methods of postpartum pelvic floor recovery training?

1. Standing exercise. Stand with your legs slightly apart, contract the buttocks muscles on both sides to clamp them together, bring the thighs together, turn the knees outward, and then contract the sphincter to move the vagina upward. After patient training, you can learn to distinguish the contraction and relaxation of the vaginal and anal sphincters, improve the relaxation of the vagina, and enhance the contraction function of the vagina, so that you can master the contraction and relaxation ability of the couple during sexual intercourse and make your sex life harmonious and happy.

2. Pelvic muscle compression. Sit or lie down and push your back up and forward, as if you were doing a urinary incontinence exercise. When doing this contraction exercise, count to 4, breathe in a lying position, and then return to the original position. Repeat this action 6 times.

3. Upward movement. Imagine your pelvic muscles are like an elevator. Tighten the muscles in your back and front as if you were closing the door of an elevator. Next, imagine raising it to the second floor, tightening your muscles more and more until they reach the maximum limit, and then slowly lowering them. Make sure you don't hold your breath during this time. Push the pelvic muscles, just like an elevator descending to the basement, so that you can better feel the ability of the pelvic muscle movement. But also make sure that when you're done, you push up, like an elevator moving from the basement to the first floor.

How often should I do pelvic floor muscle exercises?

1. When you start doing pelvic floor muscle exercises, you can exercise your pelvic floor muscles several times a day. As your muscles become stronger, you can gradually increase the number of exercises you do each day and extend the time you tighten your pelvic floor muscles each time. You can do it 3 times a day, 3 to 4 sets each time, 10 times each set.

2. Make pelvic floor muscle exercises a part of your life and do them every day: for example, you can do them when you wake up in the morning, while watching TV, and before going to bed. It doesn't matter when or where you do your pelvic floor muscle exercises as long as you stick with it.

Well, the above is all the content that the editor shared with you today. I hope you can learn some knowledge after reading it. In general, there are many methods of pelvic floor repair training for postpartum mothers, and many trainings can be completed at home. Therefore, it is important to persist in order to see good results.