motortherapy

Doing pelvic floor muscle exercise is helpful to exercise the contractility of vagina, anal sphincter and pelvic floor muscle. You can do it two or three times a day after delivery, and it is appropriate to do it for fifteen minutes each time. Specific practice: inhale deeply, tighten the anus for ten to fifteen seconds, then exhale deeply, relax the anus, and so on.

Horizontal movement:

1, lie on your back on the edge of the bed, put your hips on the edge of the bed, and keep your legs straight without touching the ground. Hold the edge of the bed with both hands to prevent it from slipping. Legs together, slowly lift, tilt up and straighten your knees. When your legs are raised above your body, hold your legs with both hands, let them lean against your abdomen and keep your knees straight. Then, slowly put it down and return your legs to their original positions.

2. Lie on your back and gently insert a finger into your vagina. At this time, try to relax your body, and then actively contract your muscles and clamp your fingers. Inhale when you contract your muscles, and you can feel the wrapping force of your muscles on your fingers. When relaxing muscles, exhale and repeat several times. Muscle contraction lasts for 3 seconds at a time, and then relaxes for 3 seconds. Now you can take out your fingers and continue to practice relaxing and contracting your muscles. Concentrate on feeling the contraction and relaxation of muscles. From tightening muscles for 5 seconds to contracting muscles 10 seconds, it will take several weeks to reach this goal gradually. If you want to practice Kaigl for at least 6 weeks, if you can contract and relax freely during the practice, you can practice the rapid transition from contraction to relaxation, and you can contract and relax once a second.

3. In addition, it is also meaningful to practice pushing out vaginal muscles. At the beginning of practice, you can lie on your back in bed, relax and concentrate on the action of levator ani contraction. Pay special attention to leg, hip and abdominal muscles. After the contraction of pelvic floor muscles, focus the contraction on vagina and urethra, and repeat the frequency of contraction and release. Do pelvic floor muscle exercise 1 ~ 2 times a day, each time 10 minute. Practice lasts about 6 ~ 8 weeks, not only the vaginal muscles will be in a tight state, but also the sensitivity to the vagina will be improved. When you are proficient, you can do this exercise anytime, anywhere, sitting, standing or lying down.