How to do pelvic floor exercises correctly?

2021-07-09 Read:

How to do pelvic floor exercises correctly?(图1)

Why do many middle-aged women inexplicably experience pelvic floor pain, vaginal prolapse or unable to hold urine after entering menopause; why some postpartum mothers also have similar problems. In fact, all of this stems from the decline in pelvic floor function. Therefore, for 42 days postpartum and middle-aged and elderly women, training for the pelvic floor muscles is very important.

Some women who have problems say that they have done pelvic floor muscle training but they have no effect. So, how do we effectively carry out pelvic floor training to achieve a multiplier effect with half the effort.

1. Time and length

It is recommended that pelvic floor training, especially family pelvic floor training, should be performed 3-5 times a week, 2-3 times a day Kegel training, 15-20 minutes each time, on the premise that the body can bear it, don't rush, more can't three days fishing two days the net,

2. Practice slow muscles first, then fast muscles

In daily life, slow muscles occupies the main position in the body. Once the pelvic floor muscles are damaged, train slow muscles first. After the strength of slow muscles increases, fast muscles will improve accordingly. Pelvic floor muscle training should be based on the maximum tolerance for women, rather than stop training when you feel tired. This is far from achieving the effect. The most important thing is that before the pelvic floor function is completely restored, you must insist on training and not stop arbitrarily.

How to do pelvic floor exercises correctly?(图2)

3. Overload

Slow muscle training is to increase muscle strength and endurance by continuously increasing the retention time of pelvic floor contraction and the number of repeated contractions and relaxations, while fast muscle training is to regulate the maximum pelvic floor contraction until fatigue.

4.  Pelvic floor muscle rehabilitation-recovery-re-exercise

Once the pelvic floor muscle dysfunction occurs, low-frequency electrical stimulation, biofeedback training, Kegel training, vaginal dumbbells can be used to promote the recovery of pelvic floor function until normal. Of course, regular pelvic floor muscle training is still needed in the later stage to achieve the preventive effect. After all, in addition to pregnancy and childbirth, there are often various factors that cause the decline of pelvic floor function in daily life, such as obesity, post-operation, age, constipation and so on.

5. Perseverance

Pelvic floor exercises require long-term persistence, rather than giving up due to insignificant short-term effects. If you have a pregnancy plan or you have entered middle age or do not do pelvic floor muscle training for a long time after giving birth, you must pay attention to exercise.