What are the pelvic floor muscle rehabilitation exercises?

Muscles are a very important part of the human body, because the muscles of the body are closely related to other parts of the body. If one part is frustrated and injured, the other part will also have corresponding problems. The pelvic floor muscles are a muscle group that has a great relationship with women's health and controls the female urinary system. We all know that women will experience severe tearing when giving birth. This tearing can cause great damage to women's pelvic floor muscles and requires rehabilitation training. So what are the pelvic floor muscle rehabilitation exercises?

Bound Angle Pose: Sit with your knees bent and open, and hold your toes with both hands. Stretch your spine, put the soles of your feet together, use your hands to help your heels get as close to your body as possible, and press your knees down close to the ground. Remember to keep your chest up and shoulders open during the movement. Hold this position for 3-5 breaths. This pose increases blood flow to the lower back, abdomen, and pelvis and can make childbirth less painful if practiced daily.

Chair Pose With your knees and feet together (or wide), squat down as if you were going to sit in a chair. Raise your arms overhead with your palms facing each other. Hold this position and take 3 deep breaths. This position strengthens the body, opens the pelvis, and helps facilitate childbirth.

Cat Stretch: Stretch like a kitten, lie on the ground, and stretch your spine while breathing. Get on your hands and knees, with your thighs and arms perpendicular to the ground; inhale, lower your back, lift your chin, and lift your hips up; exhale, arch your back, and bring your chin and chest closer together. It improves blood flow to the spine and spinal nerves, and can also relieve constipation, which is common among many pregnant women.

Lie on your back with your legs raised, slowly lift your legs together to 30 degrees to the ground, stay for a while and then lift them up to 60 degrees to the ground, stay for a while and then lift them up to 90 degrees to the ground. Do 2-4 sets each time. The slower the speed, the better the effect. This exercise can exercise the lower abdominal muscles.

Lie on your back in baby position, inhale, bend your legs, hold them with your hands, exhale, and press your legs toward your chest. Inhale first, then exhale while raising your head to your knees. Repeat this process 3 times in total. It can stretch and strengthen the neck muscles, nourish and strengthen the abdomen, expel dirty and turbid air from the abdomen, and relieve constipation symptoms.

What are some pelvic floor muscle exercises? After reading the above introduction, I believe everyone already has a deep understanding of this issue, and also understands that the pelvic floor muscles are very important for women. If the pelvic floor muscles become loose, urinary incontinence and other conditions are likely to occur. Therefore, female friends must strengthen pelvic floor muscle training, which will bring great help to the couple's life.