Pelvic floor muscle self-test

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.

<<:  Is it good to eat nuts while exercising?

>>:  Postpartum pelvic floor recovery method_How to do postpartum pelvic floor rehabilitation

Recommend

When is the best time to jump rope?

I believe everyone knows that skipping rope is an...

What are the basic techniques of basketball?

When people talk about basketball, they will have...

The best time for morning jogging and exercise

For people who like to exercise, setting aside a ...

Can hula hooping really help you lose weight?

Although hula hooping is a relatively simple form...

Which is better for losing weight, skipping rope or running?

Skipping rope and running are both very good ways...

How to do aerobics to lose waist?

Every girl has a princess dream and wears a beaut...

What are the footwork in Muay Thai practice?

Many boys like martial arts and will do relevant ...

Health Qigong Five Animals Exercises

Many people may not have heard of the name of thi...

What are some ways to exercise your pelvic floor muscles?

In fact, the methods of pelvic floor muscle train...

The principles of muscle building

Nowadays, more and more young people are pursuing...

What are the benefits of doing yoga ball for pregnant women?

Pregnant women are a relatively special group and...

4 small actions before bedtime to lose weight in 15 minutes

You keep saying you want to lose weight, but the ...

Correct method of training inner chest muscles

Nowadays, most people like to go to the gym. Both...

What is the Yoga Dancer Pose?

Yoga is a sport that is very suitable for women, ...

Don't underestimate playing football, it has so many benefits

Football is a highly competitive sport. The benef...