What are the methods of postpartum pelvic floor muscle training?

A woman's pelvic floor muscles may become loose after childbirth, which can have two adverse consequences. On the one hand, the pelvic floor muscles relax after childbirth, causing urinary incontinence. Sometimes even coughing or sneezing can cause urine to be involuntarily discharged from the body. The second aspect is that the relaxation of the pelvic floor muscles after childbirth causes the vagina to become loose at the same time, which makes the degree of sexual satisfaction fail to meet certain requirements.

According to statistics, 40%-50% of women over 30 years old suffer from pelvic floor dysfunction, which has become one of the five major chronic diseases that seriously affect people's quality of life. Studies have shown that 30% of women with urinary incontinence cannot contract their pelvic floor muscles correctly, and their ability to perform pelvic floor muscle contraction exercises on their own is not fully guaranteed. Therefore, for pelvic floor dysfunction, electrical stimulation biofeedback pelvic floor function rehabilitation technology is currently mainly used. Electrical stimulation therapy awakens proprioceptors, passively exercises muscles, inhibits bladder detrusor contraction, relieves pain, and promotes local blood circulation.

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, relax, and contract 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 specific operation process of the postpartum pelvic floor muscle training methods for women introduced above is very simple. It does not even require special equipment and does not take up too much time. It is especially suitable for some female friends who are busy with work. Women should not rush back to work immediately after giving birth, proper rest is a must! Combined with the pelvic floor muscle training methods introduced above, I believe that postpartum sex life can be greatly improved.