How to do pelvic floor rehabilitation training?

The main reason why many women do not want to have children is because they are afraid of body deformation, especially the phenomenon of pelvic floor muscle relaxation. Therefore, many women need to undergo pelvic floor rehabilitation training after giving birth. However, many people do not know much about pelvic floor rehabilitation training because they are first-time mothers. So how to do pelvic floor rehabilitation training?

Generally, pelvic floor muscle assessment can be performed 42 days after delivery if there is no lochia. The best time for pelvic floor muscle rehabilitation training is 42 days to 1 year after delivery. In foreign countries, postpartum pelvic floor screening and rehabilitation are carried out as routine programs, but it has not yet been popularized in China, and most postpartum mothers ignore pelvic floor rehabilitation.

Pelvic floor muscle training can be done through leg stretching, skipping rope, frog jumps, sit-ups, tapping with a massage hammer, etc.

Methods/Steps

A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while.

leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Sit-ups. Although sit-ups are mainly used to exercise the abdominal muscles, they are also helpful for pelvic floor muscle training. When doing sit-ups, the buttocks will contract and tighten, thereby exercising the pelvic floor muscles.

In addition, you can also lie on the bed and let someone tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise your buttocks muscles.

Pelvic floor rehabilitation training is very necessary for mothers to restore their health, but many people do not know much about this kind of training. After reading the introduction of some pelvic rehabilitation training above, I believe you have a deeper understanding of this training, so it is best for mothers to do some pelvic rehabilitation training according to their physical condition.