Learn this set of movements and say goodbye to "secrets that cannot be told"

It is well known that pelvic floor muscle training can reduce or eliminate the occurrence of pelvic floor dysfunction after gynecological surgery and improve women's quality of life. So, what is pelvic floor muscle training? How to do pelvic floor muscle training correctly?

▲Where are the “pelvic floor muscles” located?

"Pelvic floor muscles" are the muscle groups that close the pelvic floor and can be divided into: the sphincter near the anus, the muscle groups near the vagina, and the muscle groups that control the urethra.

These muscles are like a net or a spring growing on the pelvic floor, connecting the pubic bone, coccyx, etc. and surrounding the urethra, vagina, and rectal openings, supporting the pelvic and abdominal organs. If the pelvic floor muscles gradually relax for various reasons, the organs they support will shift or even prolapse, resulting in corresponding functional disorders.

▲Common pelvic floor diseases in women:

Uterine prolapse

·Anal prolapse

Incontinence

Buttock pain, vaginal pain and cramping

Sexual dysfunction

▲Main causes of pelvic floor muscle dysfunction

Pregnancy and childbirth injuries (main cause)

·senescence

Various chronic diseases lead to increased negative pressure

Congenital malnutrition and developmental disorders

Neurological factors

▲Pelvic floor muscle training

Pelvic floor muscle training, also known as Kegel training, is also commonly known as levator ani exercise.

The correct method is: stop urinating while urinating, feel the position of the muscle groups in the lower body that immediately exert force, and remember this way of exerting force and the feeling of tightness.

The method of pelvic floor muscle training is simple and convenient, free of charge and effective. You can train while sitting, standing or lying down. Generally, you can see obvious results after 12 weeks of training (the effect is related to the intensity of the training).

Through pelvic floor muscle training, the pelvic floor muscle groups can be gradually rehabilitated and strengthened. It has certain therapeutic effects on urinary incontinence, defecation dysfunction, postpartum pelvic floor rehabilitation, mild uterine prolapse, various dysfunctions related to the female pelvic organs, and improving the quality of sexual life.

Breathing exercises:

Bridge exercise:

Hip Exercises:

Leg exercise (hold for 5 seconds each time, relax for 3-5 seconds, 10 times as a set, then do another set after changing legs):

▲Note:

To empty urine and stool, lie flat on your back and contract the muscles around your anus and vagina (like holding back a bowel movement). Exhale as you push, and inhale as you relax.

Keep your whole body still, relaxed, and motionless, and focus on contracting your pelvic floor muscles, moving upwards at a steady speed and lifting appropriately. Avoid tightening your abdominal, buttocks, and leg muscles.

The rhythm of pelvic floor muscle training is mainly divided into slow contraction and fast contraction.

The slow contraction exercise method is: contract the pelvic floor muscles for 10 seconds, relax the muscles for 10 seconds, repeat 10 rounds, at least three times a day.

The fast contraction exercise method is: quickly contract the pelvic floor muscles for 1 second, relax the muscles and rest for 1 second. Repeat 10 rounds, at least three times a day.

△Special reminder:

Pelvic floor muscle function training is an important means to prevent and recover from pelvic floor diseases. However, patients with severe pelvic floor diseases should go to the hospital for diagnosis and treatment in time, and never exercise blindly!