How to train pelvic floor muscle function?

When it comes to pelvic floor muscles, some of you may not be very clear about what they are. In fact, it refers to the pelvic floor muscles, which are the muscles that close the pelvic floor. Pelvic floor muscle function training can prevent pelvic floor muscle relaxation, especially for women who are pregnant or postpartum. Pelvic floor muscle training is helpful. So how do you train your pelvic floor muscles? Let me talk about this issue in detail below.

Like other health exercises, pelvic floor muscle training can be divided into two types: manual and instrument.

Freehand training

① Tighten the anus. Start by contracting for 3 seconds at a time (if you can't hold on for 3 seconds, you can shorten the time). As the effect of the exercise increases, gradually extend it to 10 to 15 seconds.

②Relax the anus and keep it for the same length of time as the contraction. Repeat this process 2 to 3 times a day, each time lasting 10 minutes.

Instrument training is called "vaginal dumbbells". A small "dumbbell"-like device is inserted into the vagina to tighten the vagina and prevent it from falling out. Exercise for a short period of time (about 10 minutes) every day, from sitting, standing, slow walking to brisk walking, and using small equipment from light to heavy, gradually increasing the difficulty. This training should be conducted under the guidance of a doctor to avoid infection or injury caused by improper selection of instruments.

Now, there is a more professional and intuitive method, which is the "pelvic floor muscle rehabilitation training system". This system mainly consists of two parts: stimulation and feedback system.

The stimulation system is designed for postpartum women who “cannot find the feeling of contraction”. Through the instrument, low-frequency electrical stimulation is used to make the muscles passively contract, allowing them to experience the location of the contracted muscles and gradually master the method of autonomous contraction.

Feedback system This is a display connected to the stimulation system that can show the curve of muscle contraction. The trainer can watch the curve of his movement while training, just like playing a video game.

The editor has already told you a lot about the various methods of training pelvic floor muscle function. It is very useful for many people. Friends who have this need may wish to try the method mentioned by the editor. Of course, the editor also wants to remind friends that this training method will not have a big effect in one or two days. You must persist to see the effect.