How to exercise the pelvic muscles?

After giving birth, women often experience vaginal relaxation, which may lead to disharmony and dissatisfaction during sexual intercourse. In order to make their sex life more perfect, such women hope to exercise their pelvic floor muscles; some women also suffer from urinary incontinence due to relaxation of the urethral sphincter. At this time, if they exercise their pelvic muscles, they can relieve the symptoms. So, how should you exercise?

1. Bound Angle Pose in Yoga

Sitting posture: Sit on the ground with your knees bent and feet facing each other. Stand up straight, hold your feet with your hands, and help them get as close to your hips as possible. Keep your knees pressed down for 3 to 5 natural breaths. When doing the exercise, keep your body stretched, chest up, abdomen in, and shoulders open naturally. This movement can increase blood circulation in the lower back, abdomen and pelvis. Practicing it every day can reduce the pain during childbirth.

Chair pose: Stand straight with your knees and feet together or shoulder-width apart. Raise your hands above your head with your palms facing each other. Bend your knees and squat as if you were sitting in a chair. Hold this position for 3 deep breaths. This position strengthens the body, opens the pelvis, and helps facilitate childbirth.

2. Yoga Cat Stretch

Get on your hands and knees like a cat stretching, with your thighs and arms perpendicular to the ground. Inhale and lower your back, lift your hips and chin up; exhale and arch your back, bringing your chin and chest closer together, thus stretching your spine. This movement can improve blood flow to the spine and spinal nerves, and can also relieve constipation, which is common among many pregnant women.

3. Yoga method - Child's pose

Lie on your back like a baby and let your body stretch naturally. First inhale, bend your legs, bring your knees close to your chest, and hug them with your hands. Exhale again, pressing your legs toward your chest. When you inhale, raise your head and touch your knees, and when you exhale, relax. Repeat this process 3 times in total. It can stretch and strengthen the neck muscles, strengthen the abdominal muscles, expel dirty and turbid air from the abdomen, and relieve constipation symptoms.

If you want to contract your pelvic floor muscles better, make your vagina tighter, and improve the relaxation of your urethral sphincter, then you can regularly perform the three yoga poses introduced above. If you persist in exercising, you will see good results. If you don’t know how to do yoga, you can also do ani exercises every day, which also have a certain effect.