How to shrink your pelvis after childbirth, do you do this?

After the entire pregnancy, a woman's pelvis will become loose and pain is inevitable. Horizontal exercise, vertical exercise, use of professional pelvic belts and other methods can change this undesirable phenomenon and prevent pain from bothering everyone.

1. How to shrink the pelvis after childbirth

1. Horizontal exercise: The mother lies on her back against the edge of the bed, places her buttocks on the edge of the bed, and stretches her legs straight up, hanging above the bed without touching the ground. Hold onto the edge of the bed with both hands to prevent yourself from falling. Then close your legs, straighten them, and slowly lift them up. When your legs are raised above your torso, hold them with your hands and draw them toward your abdomen, keeping your knees straight. Finally, slowly lower your legs and return to the original position. Repeat this 6 times each time, exercising once a day. If you persist for a long time, you will see significant results.

2. Standing exercise: The mother stands with her legs slightly apart, then contracts the muscles of the buttocks, so that the buttocks muscles are clamped together, the thighs are brought together, and the knees are turned outwards. Then start to contract the sphincter to make the vagina contract upward, and repeat this process. This method is mainly to improve the contraction ability of the vagina, change the state of muscle relaxation, improve the contraction ability of the vagina during intercourse, and make the sex life harmonious and happy.

3. Use a professional pelvic belt: The pelvic belt is not the postpartum abdominal belt we often talk about now, but a professional pelvic correction belt for postpartum delivery. The pelvic correction belt should be selected by an orthopedic surgeon after the pelvis is examined to determine the appropriate model and size. The pelvic correction belt is an effective measure for the rapid recovery of the pelvis. Currently, the most commonly used one is the diamond-shaped pelvic correction belt.

2. The importance of postpartum pelvic recovery

The main function of the pelvis is to support the body's structure while protecting the uterus and bladder. The floor of the pelvis is made up of a layer of muscle called the pelvic muscles. The pelvic muscles are divided into three layers, namely the inner layer, the middle layer and the outer layer, which are connected from the pubic bone to the coccyx and pass through the hip bones on both sides.

There are three outlets in the pelvic muscles. One is the urethral outlet extending from the bladder, located in the front. The other is the anal opening extending from the large intestine, located at the back. The third is the vaginal opening extending from the uterus, located in the center.

The outer layer of pelvic muscles forms a ring at the outlet, called the sphincter, which allows these outlets to close tightly, especially when the abdomen is exerted, when laughing, coughing or sneezing.

During pregnancy, the pelvis supports the weight of the fetus, the placenta, and some extra fluid in the expanding uterus. After childbirth, these muscles are extremely expanded and fragile, so in order to restore them to a strong state, you need to exercise them as much as possible.

Some women worry that tightening these muscles may cause pain after a laceration or episiotomy. In fact, this worry is completely unnecessary. When you tighten and relax these muscles, you can enhance blood circulation in this area and promote the healing process. When exercising, these wounds will not be harmed, so it is best to start exercising as soon as possible.