Vaginal muscle contraction exercises

Many female friends will experience vaginal relaxation after giving birth. Although there are no obvious symptoms on the surface, this will affect the harmony between couples and even induce the risk of cheating. Therefore, some vaginal muscle contraction exercises are necessary. Let us learn about the methods of vaginal muscle contraction exercises.

(1) Urinary training method. The patient sits on the bedpan with legs spread apart to urinate. Consciously contract the vaginal muscles to interrupt the urine flow. The muscle that you feel contracting at this time is the PC muscle. Note that you cannot stop the flow of urine by closing your legs or pressing them together. Repeating urination, stopping urination, urination, and stopping urination is like turning a faucet on and off repeatedly. Some people cannot stop the urine flow at the beginning, but they can master it after doing it a few times.

(2) Wave exercise method. The patient sits on a chair and slowly contracts the PC muscle from back to front. While in the contracted state, count from one to ten, and then gradually relax from front to back. In my mind, I can imagine the tide at the seaside, gradually rising and then gradually ebbing. Practice repeatedly and experience repeatedly. Slow motion can easily make people impatient, so some fast movements can be interspersed in the middle, first contract quickly and forcefully, and then relax and bulge outward quickly. That is, not only relax the muscles, but also consciously make the muscles bulge slightly outward. In this way, the movement is continuously and forcefully contracted and inflated, contracted and inflated, alternating between fast and slow movements. People with severely relaxed PC muscles can persist in contracting them more than 100 times a day. Once you become proficient, you can practice standing or lying down.

(3) Combine with waist and leg exercises. The patient lies on his back on the bed, using the head and feet as fulcrums, raising the hips while contracting the PC muscle; lowering the hips while relaxing the PC muscle. This allows the waist, abdomen, legs, buttocks and genitals muscles to be exercised at the same time. The urination exercise method is the basic preparatory movement. Once you have mastered it, you can directly do the wave exercise method. After you become proficient in it, you can also do it while waiting for a bus on the street, reading a newspaper or watching TV at home, without any side effects.

(1) Anal lifting exercise: Sit quietly and actively lift and relax the anus. This can be done 5 to 10 times a day at any time. The purpose is to make the perineal muscles elastic and facilitate childbirth.

(2) Deep breathing: Use the diaphragm to take deep breaths 10 times in the morning and evening, then exhale 3 to 5 times through your mouth. The purpose is to exercise the abdominal muscles, to take deep breaths during the contractions during the first and second stages of labor, and to use exhalation to coordinate the delivery of the fetus during the second stage of labor.

(3) Walking: It is an essential exercise throughout the three trimesters of pregnancy. It is advisable to walk slowly for 30 to 45 minutes once a day. While appreciating the beauty of nature and listening to the sounds of nature, you can also breathe in the fresh air, change your mood and eliminate boredom. It can be arranged in the morning or evening, and it is very beneficial for couples to go out for a walk together.

The above article tells you in detail what exercises can be done to contract the vaginal muscles. In fact, the most common ones are strengthening exercises or deep breathing. Deep breathing is also a good method. It is usually done in the morning, or you can take a walk in the evening.