Can pelvic floor muscle exercises be used to strengthen the pelvic floor muscles?

When it comes to ani exercises, many people feel embarrassed. Even some people who really need it will not be too proactive in looking for methods or exercising. In fact, there is no need to be embarrassed. This is a common situation among many of us, especially for new mothers who have just given birth. They will have symptoms of anal relaxation. In fact, pelvic floor exercises have other benefits. So can it exercise the pelvic floor muscles?

There is no time or place limit for ani-lifting exercises. The method is as follows: when inhaling, pull the anus inward and upward, tighten the anus, and relax when exhaling. The effect will be better if you can do anal lifting exercises in the chest-knee position. When exercising, you should quickly contract and relax the muscles around the anus, and slowly increase the exercise time and frequency. In addition, you can also use the following method: you can stand, sit or lie down. When sitting, keep your waist straight, relax your arms, take a deep breath, and then do anal lifting exercises. At this time, you will feel a tingling sensation from the lower body to the brain, and then continue to maintain the anus lifting movement, do not relax, until you can no longer hold on and then relax.

Pelvic floor rehabilitation training can help improve pelvic floor dysfunction, and pelvic floor exercise is one of the methods. Anal levation is to regularly lift the anus upwards. It is the simplest training method. Patients can do this movement while lying, sitting or even walking. There are two types of ani-lift exercises: rapid contraction and sustained contraction. Since the pelvic floor muscles are divided into "fast muscles" and "slow muscles", the fast muscles mainly play a role in controlling urine, while the slow muscles mainly play a supporting role. When exercising slow muscles, the longer the anus can be contracted, the better. Depending on your own situation, the contraction should last for about 10 to 60 seconds, and be done 10 to 20 times. When exercising fast-twitch muscles, contract your anus with the greatest force, relax as quickly as possible, and then repeat the contraction. Do 20 to 30 times in each set. You can do 2 sets per day. Exercising fast muscles helps control the resistance of the urethra, making it difficult for urine to flow out when abdominal pressure increases due to coughing, laughing, etc.

The editor has already given a detailed introduction in the above text about whether pelvic floor exercises can exercise the pelvic floor muscles. Many of us feel shy when talking about private topics. In fact, there is no need to be shy. This is a normal need. Kegel exercises are a great way to exercise for many of us. Everyone should remember what the editor introduced and be sure to put aside their self-esteem and give it a try.