How to do pelvic floor muscle repair exercises after childbirth?

Because of the ten months of pregnancy, the pressure of the fetus on the pelvic floor muscles, coupled with the force of the pelvic floor muscles during childbirth, etc., the mother's pelvic floor muscles may become loose after delivery. This will cause the mother's body to deform. In severe cases, it may cause urinary and fecal incontinence. Therefore, after the mother has given birth and her physical fitness has been further recovered, she can do some exercises to repair the pelvic floor muscles.

1. Doing pelvic muscle exercises can help to exercise the contraction strength of the vagina, anal sphincter and pelvic floor muscles. It can be done two to three times a day after delivery, and each time should be fifteen minutes. Specific method: take a deep breath, tighten the anus for ten to fifteen seconds, then exhale deeply, relax the anus, and repeat.

2. Contract the muscles around the urethra, vagina, and anus, just like using the muscles when holding urine. Contract for 3 seconds each time and relax for 3 seconds. Practice repeatedly whenever you think of it. You can do it while riding public transportation, operating a computer at work, standing, or sitting. Can be done anytime, anywhere.

3. Place your palms against your lower back near your buttocks, breathe in deeply, feel the muscles of your entire back and lower genitals contract, then exhale slowly. Urine weaning training can also be practiced while taking the toilet.

4. When urinating, let the vaginal muscles relax, contract, relax, contract repeatedly... and repeat this several times. It can exercise the elasticity of vaginal muscles and urethral sphincter.

5. Lie flat on your back, bend your knees upwards, tighten your buttocks, and contract your urethra and vaginal muscles, while pulling your anus at the same time, just like the muscle movement that contracts the anus after defecation, or the feeling of wanting to defecate but having to hold it in. Maintain the anal contraction movement for five to ten seconds and then relax. Repeat at least thirty times a day.

When doing these recovery exercises, mothers must be careful to know when to stop and not to rush for results, because all the functions of the body are still in the recovery period after giving birth. If the amount of exercise is too much at this time, it will often be counterproductive and affect the recovery of the mother. Therefore, mothers must exercise gradually so as not to feel tired.