How to exercise your pelvic floor muscles after childbirth

If women want to exercise their pelvic floor muscles after childbirth, there are two ways to choose from. The first is to restore the pelvic floor muscles to their previous state through surgery after the body gradually recovers after childbirth. However, it should be noted that all surgeries have certain risks, and this surgery cannot guarantee 100% success. The second way to restore pelvic floor muscles after childbirth is to perform certain functional exercises. This method is green, healthy, and does not harm the body. Let me introduce it below.

We say that surgical treatment not only increases the economic burden, but also has certain surgical risks and complications, and the long-term recurrence rate is as high as 60%. For patients who really have difficulty seeing a doctor, it is recommended that they do the following simple pelvic floor muscle exercises.

Contract the muscles around the urethra, vagina, and anus, just like using the muscles when holding urine. Contract for 5 seconds each time and relax for 10 seconds. Practice repeatedly whenever you think of it. You can do it while riding public transportation, operating a computer at work, standing, or sitting.

Place your palms on your lower back near your buttocks, inhale deeply, feel the muscles of your entire back and lower genitals contract, then exhale slowly. When urinating, let the vaginal muscles relax, contract, and relax repeatedly. This is done several times. It can exercise the elasticity of vaginal muscles and urethral sphincter.

Exercise in bed. Lie flat on your back, bend your knees, tighten your buttocks, and contract your urethra and vaginal muscles, while pulling your anus, just like the muscle movement that contracts the anus after a bowel movement, or the feeling of having the urge to go to the toilet but having to hold it in. Maintain the anal contraction movement for five to ten seconds and then relax. Repeat this at least thirty times a day.

The best way to recover the pelvic floor muscles after childbirth is to train them in daily life. This training method is very simple. It does not take up time or space and is very easy to learn. Actively carrying out pelvic floor muscle recovery training after childbirth can help prevent postpartum urinary incontinence and can also restore the vagina to its previous level after childbirth.