What is the best way to do pelvic floor exercises after a normal birth?

Anal lifting exercises are relatively good exercises. They can help retract the female vulva and promote blood circulation in the female vulva. They have many benefits for women. Moreover, anal lifting exercises can also prevent and treat various anal diseases. But how to do these anal lifting exercises? What is the best way to do pelvic floor exercises after a normal birth? Come and see how I explain it to you!

1. Sphincter contraction method: Sit down and consciously contract the urethra, vagina, and rectal sphincters, and then relax. Repeat this 50-100 times, 2 to 3 times a day.

2. Urination-stopping method: During urination, consciously contract the perineum to stop urination, then relax the perineum muscles and continue urinating. Repeat this process until the urine is empty, 2-3 times a day.

3. Training method in bed: Lie on your back on the bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles at the same time, then lower your hips and relax your perineum muscles. Repeat this 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and improve the function of the muscles in these areas and the perineal sphincter.

4. Relax your breathing: Lie on your back, relax your whole body as much as possible, overlap your hands on your lower abdomen, and do deep abdominal breathing. When you inhale, your abdomen will bulge, and when you exhale, your abdomen will sink. Repeat this 10-20 times, 2 to 3 times a day.

5. Clamp your legs and lift your anus: Lie on your back, cross your legs, squeeze your buttocks and thighs tightly, and gradually lift your anus. Hold for about 5 seconds, then return to the original position. You can gradually extend the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.

Correct ani lifting exercises will bring us more benefits, so let’s know how to do the best ani lifting exercises after a normal delivery? It is also a help to us. I hope everyone can learn more about it. In normal times, take a little time every day to do it and stick to it for a period of time. There will be very good results. Come and try it!