How to exercise the pelvic floor muscles

When female friends are pregnant, they should pay attention to their exercise, especially pelvic floor muscle exercises. Only after such exercise will the childbirth not be difficult. Of course, this kind of exercise is better in the early stages of pregnancy, so that your physical condition is still relatively good. So what are the methods of pelvic floor muscle exercises?

Exercises to strengthen the pelvic floor muscles have a special name, "Kegel exercises." Kegel exercises are simple: close and lift your vagina and anus. At the beginning, you can lie on your back with your legs bent and your feet flat. Tighten your muscles as if you are stopping urination until you can no longer exert any more strength, and hold for a moment. Then gradually relax. Repeat 10 times each time, and exercise at least 3-4 times a day. Once you get used to it, you don't have to lie down. You can do it at any time while standing or sitting. It is very convenient.

The pelvic floor muscles are located between the pubic bone and the coccyx and are made up of multiple layers of muscle that pass through the urethra, vagina, and rectum. During pregnancy, due to increased pelvic pressure, the pelvic floor muscles relax, causing the pelvic floor to concave, which may cause urinary incontinence. In addition, the pelvic floor muscles may be torn during natural childbirth, resulting in poor muscle function and urinary incontinence. Therefore, pelvic floor muscle training should be strengthened after delivery.

The earlier you start training your pelvic floor muscles, the better. If they are in good physical condition, mothers who give birth naturally can start exercising on the third day; mothers who give birth by cesarean section need to wait until their wounds heal before starting exercise. The basic steps of pelvic muscle training are: 1. Lie on your back on the bed, place your hands flat on both sides of your body, bend your knees to support your legs, and keep your waist close to the bed.

2 Do 3 actions at the same time: inhale through your mouth, tighten your abdomen, and squeeze the outer muscles of your buttocks. Hold the action for 2 seconds and then relax, inhale through your nose, and then repeat the action 10 times.

In fact, you can exercise your pelvic floor muscles through a simple and easy exercise before, during and after pregnancy, keep the muscles in a normal state, and prevent the pain caused by relaxation. While standing or lying on your back (you can lie on your side in the fourth month), contract the muscles around your genitals, hold for 8-10 seconds or longer, and then slowly relax. This exercise can be done anytime and anywhere, but it must be done more than 25 times, and the sooner you start this exercise, the better. After giving birth, the muscles are stretched too much and it is difficult to adjust. There is also a method of contracting the pelvic muscles that allows expectant mothers to learn to move the pelvic muscles easily during pregnancy, so that they can better find a comfortable position during delivery.

This article will introduce in detail the methods of pelvic floor muscle exercises. After all, women's bodies will appear bulky after pregnancy, and they cannot do some strenuous exercise to avoid miscarriage. Therefore, it is best to do some knee bending or arm stretching exercises in bed.