How to do uterine health exercises

Many female friends will encounter some physiological diseases in their lives, and most of the diseases of female friends occur in the uterus. Many female friends do not know what methods to use to regulate and prevent uterine diseases after they develop them. Uterine health exercises are one method that can regulate uterine diseases in female friends. So, how to do uterine health exercises?

First, how to do uterine health exercises? Activate meridians, promote qi and blood, effectively help the health of the pelvis and uterus, make our uterus healthier, and work more comfortable. Health care practices This set of uterine health exercises is divided into five sections. Preparation: Abdominal breathing Key points of this section: Cross your hands over your lower abdomen, let your lower abdomen slowly expand when you inhale, and slowly contract inward when you exhale. Try to keep each exhalation or inhalation for more than 10 seconds. Abdominal breathing is an important part of this exercise. Try to keep breathing in and out for at least 20 times. Section 1: Pull-ups Key points of this section: Stretch your arms upward on both sides, put your hands together, and lift your body upward to feel the stretch of your spine and the relaxation of your body. The pull-up movement can be repeated 8-10 times. Section 2: Clasp your hands to expand your chest Key points of this section: Clasp your fingers together with your left and right hands behind your back, even your breathing, and stretch your chest and back. This movement can be repeated 8-10 times. If you cannot clasp your hands together, you can use a towel to assist in the practice.

Section 2 and 3: Pelvic floor muscle training Key points of this section: Stretch your arms forward, squat down, tighten your abdomen and anus, tighten your perineum, exhale and relax. This movement can be repeated 8-10 times. Try to keep the time of squatting and contracting the abdomen, perineum and anus to about 5 seconds to fully exercise the pelvic floor and vaginal muscles. Section 4: Pelvic rotation exercise Key points of this section: Keep your shoulders still and use the strength of your waist to drive the rotation of the pelvis, which will promote blood circulation in the pelvis and thus have a good health-care effect on the uterus. The pelvis can be rotated 36 times clockwise and counterclockwise.

How to do uterine health exercises? Find a suitable position, lie down flat, bend your legs slightly to about 25 degrees, bring your legs together naturally, and align your knees, heels, and big toes. After the posture is in place, hold the posture for 20 seconds, then start to relax your shoulders, back and lower back, and repeat five times each time. Effect: This movement can help provide internal energy to the uterus, tighten the muscle groups around the uterus, and protect the uterus from harm. Lying leg raise is also a set of yoga movements that are very suitable for us beginners to practice. It is very simple to practice, but we need to persist in practicing! Method: This movement is also called single-leg bridge. Lie down with your feet on the bed, your calves and thighs at 90 degrees, hold your waist with both hands, lift your pelvis, then lift your right leg, with your toes pointing to the ceiling, your eyes looking in the direction of your toes, hold for 10 seconds, and switch to the other leg.