Now postpartum mothers have received the important science of postpartum pelvic floor muscle training from pregnancy or even earlier, and they are also using various exercise methods to improve the condition of postpartum pelvic floor muscles. But there are always some mothers who learn to train by themselves after collecting information from various parties, but it has no effect, and some are more serious. The pelvic floor muscles seem simple, but in fact there are hidden secrets, and most of the mothers who have not received professional guidance Many of the actions carried out were wrong, and in the end things were counterproductive and had no effect.
1. Cannot find the pelvic floor muscles
The most important thing for pelvic floor training is to contract the pelvic floor muscles, but many mothers only use brute force to contract during training, and the peripheral muscles are used in all directions, including the legs, buttocks, waist, abdomen, etc., which not only fails to train. Instead, it will compress the pelvic floor. The final result is that the waist, legs, hips and abdomen are very sore, and the whole person feels tired.
2. Auxiliary muscle strength
When Bao Ma uses biofeedback monitoring for pelvic floor training, if the abdominal muscles participate in the exertion, we can find out and correct it in time, but how do we know if the abdomen is not involved in the exertion when exercising at home? When the pelvic floor muscles contract, in order to ensure that the abdomen, buttocks, and thighs remain still during training, you can put your hands on the abdomen and feel the movement of the abdominal muscles. If you feel that the abdomen is obviously tight, it means that the abdominal muscles are too involved. The correct direction of movement of the pelvic floor muscles should be upward and inward, rather than downward and suffocating, in the early stages of exercise. Pay special attention to the correctness of the training method.
3. Contraction and relaxation are not safe
The pelvic floor muscles are like a hammock, supporting the muscle tissues of women's pelvic organs such as the bladder, uterus, and rectum. When doing pelvic floor muscle exercise, you must consciously contract the muscles around the anus, vagina, and urethra. If you only exercise a part of the muscles, the effect of the exercise will be greatly reduced.
In addition, if you don’t know how to relax completely after the contraction, the pelvic floor muscles will be in a state of excessive tension, muscle fatigue or cramps will occur for a long time, and the pelvic floor muscles will be damaged, and frequent and urgent urination may also occur. This is the reason why many mothers tend to get worse as they exercise. If you want to relax the pelvic floor muscles completely, when doing fast pelvic floor muscle training, you can quickly contract and then relax for 2 seconds before contracting. When doing slow pelvic floor muscle training, you can contract for 5 seconds and then relax for 5 seconds. Prolong the relaxation time appropriately, combine work and rest, so that the pelvic floor muscles are completely relaxed.
4. Cannot persist
Doing pelvic floor muscle exercise is like fitness. It is a long-term process. Some women lack patience when doing exercises and cannot persist for a long time. This must be ineffective. Doing pelvic floor muscle exercise is a long-term battle. You must keep on exercising before you can feel your pelvic floor muscles become stronger day by day.
Avoiding the wrong training method and finding the correct way to contract the pelvic floor muscles will make your exercise effect more effective! However, if there are symptoms related to pelvic floor dysfunction, such as leakage of urine, prolapse, sexual pain, etc., you should seek professional help as soon as possible, carry out reasonable training and recovery under professional guidance, and perform targeted treatment of the pelvic floor. Only by training at the end can we better improve symptoms and prevent the aggravation of the problem.