How to do pelvic floor muscle strength training?

During pregnancy and childbirth, women's pelvic floor muscles will suffer certain damage. Pelvic floor muscle training is also called perineal contraction exercise. This pelvic gymnastics is very helpful for women's health. Many women do pelvic floor muscle exercises before delivery to help with a smooth delivery. Moreover, tight and strong pelvic floor muscles can make women's lives infinitely better, thereby enhancing the relationship between couples. Below I will introduce the strength training method of pelvic floor muscles.

Correct positioning of the pelvic floor muscles

1. Sit or lie down and relax the muscles in your thighs, buttocks and abdomen. Tighten the circular muscles around your anus, as if you were trying to hold back some gas. Then slowly relax the muscle in a controlled manner. Know that you have found the right location. The key is that you must do this with your hips relaxed.

2. Try to stop the flow of urine while urinating and feel where the muscles contract. It should be noted that this exercise is only used to confirm the position of the pelvic floor muscles and cannot be repeated.

3. If the first two methods still feel unclear, you can use this method. After bathing, insert a finger into the vagina and use your hands to feel the muscles around the vagina. It is not enough to let the muscles "clench" your fingers. Try to let the muscles guide your fingers to slide a short distance inward.

Once you have confirmed the correct position of your pelvic floor muscles, empty your bladder, sit or lie down, and try to feel your pelvic floor muscles like a balloon that you want to squeeze and lift up. (The following are gradually increasing levels of exercises. Choose according to your ability until you feel you can complete the three parts of "contract and lift", "hold" and "slowly relax" with high quality. You can gradually increase the amount of time. If any of these three parts is not completed well, you can contract and lift for 3 seconds, but cannot hold for 3 seconds), you must continue to work hard on that part.

The above is the strength training method for the pelvic floor muscles. The editor recommends that you do at least three sets of training every day, repeating each set 10 times, and persisting in this way will be effective. Many women have deep-rooted traditional ideas about confinement, and most of them are unwilling to train too early. This wrong idea needs to be gradually changed, and unscientific ideas in tradition need to be eliminated.