In life, the pelvic floor muscles are like an elastic hammock, supporting the pelvic organs such as the uterus, bladder, rectum, vagina, etc. When encountering pregnancy, childbirth, and aging, the pelvic floor muscles will relax, and some People may experience tension in the pelvic floor muscles. Long-term tension in the pelvic floor muscles may cause various pelvic floor diseases such as constipation, pelvic floor pain, and dyspareunia.
Causes of pelvic floor muscle tension
Excessive stress response after cesarean section leads to an increase in the level of inflammatory factors in the body, which will make the pelvic floor muscles tense. In women who give birth to vagina, the fetal head caused by uterine contraction will drop and produce mechanical compression on the pelvic floor muscles. , The pelvic floor stretches and extends, and the muscles become highly tense.
2. Infection of the genitourinary system
The most common genitourinary system infections in women are urethritis and vaginitis. Due to the short urethra of women, frequent sex life is more likely to cause urinary tract infections. When vaginitis infections involve the urethra, dysuria, urgency, and Symptoms such as frequent urination, inflammation of urethritis and vaginitis, can cause pelvic floor muscle spasm and tension.
3. Emotional tension
Emotion and body are complementary, low mood, high tension, anxiety, depression, etc., may cause neuromuscular dysfunction throughout the body, make the pelvic floor muscle tension and spasm, and appear pelvic floor muscle hypertonicity.
Sitting for a long time, the increased abdominal pressure will put the pelvic floor muscles in a state of high pressure. The conscientious pelvic floor muscles will be in a tight state for a long time in order to function normally. In addition, lack of exercise will cause poor blood circulation in the pelvic floor muscles. It affects the pelvic floor muscles and becomes tense.
During defecation, the puborectalis and external anal sphincter not only cannot relax, but contract, which easily leads to high tension of the pelvic floor muscles and becomes tense, so that the anal orifice is not loose and the stool cannot be discharged.
How to relieve the tension of the pelvic floor muscles
When pelvic floor muscle tension occurs, learn to relax the pelvic floor muscles.
1. Abdominal breathing
Put your hands on your belly, inhale your nose and gently bulge your belly, your hands are raised;
Open your mouth and breathe out slowly to tighten your belly, and then your hands will drop
2. Baby stretch
Separate the knees and hip-width apart, touch the big toes of the two feet lightly, and press the mat tightly with the two palms, to feel the palms pushing down hard, and the two palms are placed directly under the shoulders and perpendicular to the shoulders. ；
Exhale, kneel down on your hips on your heels;
Inhale, fold your body forward, leaning your abdomen on your thighs, extend your two arms naturally forward or place them on your sides, and your forehead can lightly touch the ground;
Exhale, feel the spine stretched section by section along the top of the head, and the tailbone to find the ground;
When he exhales again, he consciously sinks his shoulders and moves them away from the ears. Keep for 5-8 deep and slow breaths, don't hold your breath.
3. Electrical stimulation
Low-frequency electrical stimulation feedback training can improve neuromuscular excitability and blood supply, wake up some nerve cells that have been suspended due to compression, promote the recovery of nerve cell function, and relax tense and fatigued muscles.
4. Biofeedback training
It can significantly extend the contraction time of the pelvic floor muscles, effectively relieve the fatigue of the pelvic floor muscles, and promote the relaxation of the pelvic floor muscles.