Introduction to postpartum pelvic floor rehabilitation training methods

Many women are troubled by the fact that after giving birth, the vagina becomes loose, which naturally affects the harmony of sexual life. This will also make women more inferior. Therefore, women need to understand some methods of postpartum pelvic floor rehabilitation training, so that they can help themselves quickly restore a tight vagina. Here I will introduce to you some methods of postpartum pelvic floor rehabilitation training.

Bound Angle Pose: Sit with your knees bent and open, and hold your toes with both hands. Stretch your spine, put the soles of your feet together, use your hands to help your heels get as close to your body as possible, and press your knees down close to the ground. Remember to keep your chest up and shoulders open during the movement. Maintain 3-5 natural breaths while doing this. This pose increases blood flow to the lower back, abdomen, and pelvis and can make childbirth less painful if practiced daily.

Chair Pose With your knees and feet together (or wide), squat down as if you were going to sit in a chair. Raise your arms overhead with your palms facing each other. Hold this position and take 3 deep breaths. This position strengthens the body, opens the pelvis, and helps facilitate childbirth.

Cat Stretch: Stretch like a kitten, lie on the ground, and stretch your spine while breathing. Get on your hands and knees, with your thighs and arms perpendicular to the ground; inhale, lower your back, lift your chin, and lift your hips up; exhale, arch your back, and bring your chin and chest closer together. It improves blood flow to the spine and spinal nerves, and can also relieve constipation, which is common among many pregnant women.

Lie on your back with your legs raised, put your legs together and slowly lift them up to 30 degrees with the ground, stay for a while and then lift them up to 60 degrees with the ground, stay for a while and then lift them up to 90 degrees with the ground. Do 2-4 sets each time. The slower the speed, the better the effect. This exercise can exercise the lower abdominal muscles.

Lie on your back in baby position, inhale, bend your legs, hold them with your hands, exhale, and press your legs toward your chest. Inhale first, then exhale while raising your head to your knees. Repeat this process 3 times in total. It can stretch and strengthen the neck muscles, nourish and strengthen the abdomen, expel dirty and turbid air from the abdomen, and relieve constipation symptoms.

The above is an introduction to the methods of pelvic floor rehabilitation training for women after childbirth. I hope that after understanding these methods, it can bring greater help to postpartum women, because we all know that for couples, having a harmonious and sweet sex life can bring a good promoting effect to the relationship between couples and the life of marriage, so women should pay attention to these rehabilitation training.