How to exercise the pelvic floor muscles

Why do some female friends in life have various urinary incontinence? For example, some women will have such embarrassing urinary incontinence when they sneeze or even laugh. In fact, there are many reasons. A big problem is female pelvic floor muscle disorder. Once such a disorder occurs, you should pay attention to it. How can you exercise the pelvic floor muscles better?

Pelvic floor muscle training can be done through leg stretching, skipping rope, frog jumps, sit-ups, tapping with a massage hammer, etc. Below, the editor will talk about the specific methods of pelvic floor muscle training.

A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while.

leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Sit-ups. Although sit-ups are mainly used to exercise the abdominal muscles, they are also helpful for pelvic floor muscle training. When doing sit-ups, the buttocks will contract and tighten, thereby exercising the pelvic floor muscles.

In addition, you can also lie on the bed and let someone tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise your buttocks muscles.

How to exercise the pelvic floor muscles? In fact, pelvic floor muscle disorders are very common, and you should pay attention to the way of exercise. For example, some of the exercises mentioned above can effectively relieve the tension of the pelvic floor muscles. Some women will experience various embarrassing things if they have pelvic floor muscle disorders for a long time. Once you encounter urinary incontinence, you should insist on doing some exercises to relieve muscle tension.