Pelvic floor muscle self-test

A woman's body will undergo changes after giving birth, the most obvious being the pelvis, chest and abdomen. If mothers want to understand the condition of their bodies, they can sit down and do a pelvic floor muscle self-test to understand the condition of their pelvis. Many confinement centers offer training to enlarge the female pelvis. Here, I will tell you about the postpartum pelvic training methods. Those who need it can come and learn about it.

1. What are the methods of postpartum pelvic floor recovery training?

1. Standing exercise. Stand with your legs slightly apart, contract the buttocks muscles on both sides to clamp them together, bring the thighs together, turn the knees outward, and then contract the sphincter to move the vagina upward. After patient training, you can learn to distinguish the contraction and relaxation of the vaginal and anal sphincters, improve the relaxation of the vagina, and enhance the contraction function of the vagina, so that you can master the contraction and relaxation ability of the couple during sexual intercourse and make your sex life harmonious and happy.

2. Pelvic muscle compression. Sit or lie down and push your back up and forward, as if you were doing a urinary incontinence exercise. When doing this contraction exercise, count to 4, breathe in a lying position, and then return to the original position. Repeat this action 6 times.

3. Upward movement. Imagine your pelvic muscles are like an elevator. Tighten the muscles in your back and front as if you were closing the door of an elevator. Next, imagine raising it to the second floor, tightening your muscles more and more until they reach the maximum limit, and then slowly lowering them. Make sure you don't hold your breath during this time. Push the pelvic muscles as if they were being lowered into a basement, allowing you to better feel the capabilities of the pelvic muscles. But also make sure that when you're done, you push back up, like an elevator moving from the basement to the first floor.

2. How often should you perform pelvic floor muscle exercises?

1. When you start doing pelvic floor muscle exercises, you can exercise your pelvic floor muscles several times a day. As your muscles continue to strengthen, you can gradually increase the number of times you practice each day and extend the time you tighten your pelvic floor muscles each time. You can do it 3 times a day, 3 to 4 sets each time, 10 times each set.

2. Make pelvic floor muscle exercises a part of your life and do them every day: for example, you can do an exercise when you wake up in the morning, while you watch TV, and before you go to bed. It doesn't matter when or where you do your pelvic floor muscle exercises as long as you stick with it.

Well, the above is all the content that the editor shared with you today. I hope you can learn some knowledge after reading it. In general, there are many methods of pelvic floor repair training for postpartum mothers, and many trainings can be completed at home. Therefore, it is important to persist in order to see good results.