How to exercise pelvic floor muscles for women

There are many benefits for women to train their pelvic floor muscles. For example, through pelvic floor muscle training, female urinary incontinence can be improved. After pelvic floor muscle training, the vagina can become tighter, making the sexual experience more perfect. Especially for some women after childbirth, the pelvic floor muscles become loose, which causes urine to overflow even with a slight sneeze or cough. At this time, pelvic floor muscle training is even more necessary.

In developed Western countries, women are required to undergo postpartum pelvic floor muscle rehabilitation training after giving birth. They even mentioned in the medical insurance regulations that if one does not persist in completing the pelvic floor muscle rehabilitation training course, and pelvic floor dysfunction occurs in old age, medical insurance will not reimburse. Now we also strongly encourage postpartum women to undergo pelvic floor muscle rehabilitation training.

The main goal and basic principle of postpartum pelvic floor muscle rehabilitation is to improve the contraction ability of the pelvic floor muscles, prevent and treat pelvic floor dysfunction, and improve the quality of sexual life. It is recommended that women return to the hospital about 6 weeks after delivery for medical history inquiry, routine examination and pelvic floor muscle function assessment. The hospital will provide professional rehabilitation training. In addition, postpartum women can also perform self-rehabilitation training at home, tightening the anus and vagina, tightening for at least 3 seconds each time and then relaxing, doing it for 15 to 30 minutes, 2 to 3 times a day. Or do it 150 to 200 times daily, 6 to 8 weeks as a course of treatment. Patients improve within 4 to 6 weeks.

How to do it: Breathe in, then hold your anus tightly shut as you exhale, as if you were holding back a bowel movement. At the same time, close the urethra opening tightly, feeling like you are holding back urine. Move the muscles around the vagina, tightening and loosening them. Imagine that the elevator is rising, first floor, second floor, third floor. When you feel you have reached the top floor, hold your breath and keep your urethra, vaginal opening, and anus tightened at the same time. Hold on for a few minutes, then relax slowly. Don't relax all at once.

In fact, the pelvic floor muscle training method is very simple to talk about. You can do it when you are riding the bus, doing housework, or sitting in the office. These exercises can be performed anytime and anywhere. They do not take up time and do not take up too much energy and physical strength. However, these exercises should be persisted in order to achieve results.