10 Ways To Strengthen Your Pelvic Floor

Women's pelvic floor muscles will be injured to varying degrees after childbirth. While doing pelvic floor rehabilitation training, pay attention to the following matters in daily life, which can effectively protect the pelvic floor muscles, improve the effect of rehabilitation training, and maintain a healthy state of the pelvic floor.

1. Avoid high abdominal pressure exercise

Avoid strenuous exercises that can easily increase abdominal pressure, such as running, skipping rope, etc.; avoid exercises that create significant abdominal pressure, such as air pedaling, crunching, hula hoop, etc.

2. Reduce the number of intercourse

During the rehabilitation period, the frequency of intercourse should be appropriately reduced, and the interval between intercourse and rehabilitation training should be at least 2 hours.

3. Prevent constipation

Avoid or reduce the occurrence of constipation and avoid holding bowel movements. You can eat more fruits and vegetables, and moderate intake of whole grains. It is recommended to eat one meal of whole grains a day.

4. Prevent cough

Do not smoke, long-term smoking can easily lead to chronic cough; enhance physical fitness, reduce the chance of cold and fever; actively treat pharyngitis, rhinitis and other problems that easily cause coughing and sneezing.

5. Reduce weight

Avoid or reduce opportunities to lift, pull, lift, hold or carry heavy objects. It is recommended that new mothers try not to bear other loads other than holding their children, and as their children grow rapidly, they should gradually develop the habit of using a stroller, such as using a stroller instead of holding them for a long time when taking their children out in the sun.

6. Weight control

Being overweight or obese can cause chronic, long-term stress on the pelvic floor muscles. Being overweight or obese can be determined by calculating your body mass index (BMI).

BMI calculation method: weight (kg) / height (m) squared

18.5≤BMI＜24

normal

24≤BMI＜28

overweight

BMI≥28

obesity

7. Pay attention to dress

Dress comfortably and not stretch your body. No shapewear, leggings. Otherwise, it will compress the pelvic cavity and aggravate organ prolapse.

8. Enhance physical fitness

Postpartum women suffer from excessive physical exertion and severe lack of qi and blood, so they need to eat more food that supplements qi and blood. You can eat more lean meat, pork liver, egg yolk, milk, fish and shrimp, shellfish, soybeans, tofu and blood to supplement iron and protein, eat more vegetables and fruits to supplement vitamin C to promote iron absorption, and you can also see Chinese medicine to identify your constitution before Symptomatic conditioning.

9. Abdominal breathing

Adhering to abdominal breathing training for 15-20 minutes every day can prevent and relieve high pelvic floor muscle tone, promote pelvic floor blood circulation, and improve pelvic floor muscle strength.

10. Guaranteed sleep

New mothers who have just given birth can relax the muscles of the whole body by supplementing sleep. Sleeping in bed can naturally reduce the sagging of the pelvic floor organs and increase the repair time of the pelvic floor muscles. Adequate and good sleep can help the body return to a more vigorous state after childbirth, thereby promoting the repair of pelvic floor muscles.