How many women have begun to pay attention to the pelvic floor muscles that have been neglected by us because of the embarrassing phenomenon of urinary leakage and private relaxation after childbirth- this pelvic floor muscle that has been hidden deep in the body and silently supported the pelvic floor organs for many years.
Due to the action of estrogen during pregnancy, the pelvic floor of women will become loose, and during childbirth, with the release of part of the ligament of the fetus, it is inevitable to cause different degrees of damage to the pelvic floor muscles.
Especially for mothers who have given birth to more than one child, such embarrassing problems may seriously affect normal work and life as they age.
The appearance of these "embarrassments" in the postpartum period indicates damage to the pelvic floor muscles
What are pelvic floor muscles?
Pelvic floor muscle refers to the pelvic floor muscle that supports and supports the pelvic organs such as the bladder, uterus, rectum and other pelvic organs like a spring bed, and has the functions of controlling urination, controlling defecation, supporting organs, maintaining vaginal tightening, and enhancing sexual pleasure.
Pelvic floor muscle evaluation is recommended if you have the following problems in the postpartum period, which is a manifestation of pelvic floor dysfunction
Back pain, lower abdomen bloating;
Urinary frequency, urinary leakage, urinary retention, constipation;
Vaginal laxity, sexual discomfort;
The anterior and posterior walls of the vagina are puffed out and the uterus is prolapsing
Kegel exercise allows you to exercise your pelvic floor muscles at home
In fact, many postpartum mothers and menopausal women, or even women who have not given birth, can exercise their pelvic floor muscles through the instrument, and can also do lifting exercises at home, that is, Kegel exercises to enhance pelvic floor muscle strength.
How to get started with Kegel Sports?
01
Empty the bladder
02
Sensory pelvic floor muscles
The first step in the success of Kegel's movements is to discover and confirm the pelvic floor muscles, which are the muscle groups that surround the vagina and anus. If you're not sure, try to hold back the flowing urine while urinating, and if the flow of urine stops, then congratulations, you've found your pelvic floor muscles. Note This method is not intended for exercising the pelvic floor muscles.
03
Contract the pelvic floor muscles
Empty your pee first, choose your own comfortable position, sit or stand. Contract the pelvic floor muscles, at which point you should feel contractions and lifts. Keep shrinking, preferably to 10s, if there is pressure, you can start from 5s or 3s, 10 times a group, three groups a day.
When contracting, the muscles in the abdomen, thighs, and hips relax to keep breathing smoothly and not deliberately hold your breath.
04
Relax the pelvic floor muscles
Before each contraction, the pelvic floor muscles should be relaxed. Relax the pelvic floor muscles and you should feel the pelvic floor muscles descend and stretch. Take a deep breath and relax fully, ready for the next contraction.