What is postpartum pelvic floor muscle training?

Women go through childbirth and pregnancy for ten months. Not only do they need to pay attention to many things before delivery, but they also cannot neglect recovery training after delivery, especially pelvic floor muscle training. For postpartum women, the rehabilitation of the pelvic floor muscles is the most important. However, many people do not understand pelvic floor muscle training and do not know how to do it. Now I will teach you how to exercise.

The pelvic floor muscles are a series of muscles at the base of the abdomen that contract to prevent urine leakage when you cough, blow your nose, or hold your urine. It can also prevent the organs in the abdomen from prolapse (especially the uterus, intestines and bladder) and protect the above organs from external invasion. It not only controls the process of defecation and urination, but also plays a certain role in sexual life.

How to Exercise Your Pelvic Floor Muscles

You can use the famous "Kegel" exercise method

1. Stand with your hands crossed on your shoulders, your toes at 90 degrees, and the inner sides of your heels as wide as your armpits, and squeeze them tightly. Hold for five seconds, then relax. Repeat this action twenty or more times. 2. Simple pelvic floor muscle exercises can be performed occasionally, following the pattern of contracting for five seconds and releasing for one second. They can be performed while walking, riding in a car, or working.

The second stage is to train yourself efficiently every day:

1. Lie flat on your back with your knees bent. 2. Contract the buttocks muscles and lift the anus upward. 3. Tightly close the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This feeling is like the urge to urinate, but you cannot go to the toilet and need to hold your urine. 4. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction. 5. Throughout the exercise, breathe normally and keep the rest of your body relaxed. You can touch your abdomen with your hand. If your abdomen feels tight, then the muscles you are moving are wrong.

The above is the training method for the pelvic floor muscles. You can do it slowly in stages. The method is simple and it mainly depends on your persistence. In fact, pelvic floor muscle exercises are not only needed after childbirth. Many people also do it before childbirth, and it is also very helpful for delivery. You can treat pelvic floor muscle training as lifelong training and do it at home anytime.