Lie flat on the bed, put your butt on the edge of the bed, hang your legs straight outside the edge of the bed, and hold the edge of the bed with your hands to avoid slipping. Legs together, slowly lift, as close as possible to the upper body. In this process, your legs should be in a straight state. When the legs are raised to the height perpendicular to the upper body, you can support the legs with both hands, gradually approach the abdomen, and finally slowly return to the original lying position.

B. Vaginal contraction training

Lie flat, slowly put a finger into the vagina, and then clamp it. Take it easy. Inhale while pinching your fingers, you can feel the feeling that your fingers are wrapped, and then relax your breathing. Repeat several times, and keep the tightening time at about 3s each time. After practicing several times when relaxing, you can concentrate on feeling each contraction and release process without the help of your fingers. The contraction time of daily training can be extended appropriately, and it can be extended to about ten seconds after a few weeks. If "Kaigl" cultivation mode is selected, it will take at least 1.5 months to reach the cultivation goal. When you feel very relaxed, you can change the duration training to contraction-relaxation speed training, and try to complete a round-trip action within 1s (that is, one contraction and one release).

C. outward and downward movement

Exercise the muscles in this part and push them outward and downward. Training In the initial training, you can choose the posture of lying flat, keep relaxed, concentrate and perform levator ani muscle contraction. In this process, the legs, hips, abdomen and other parts must not be hard. After feeling the tension of pelvic muscles, you can focus on the vagina and contract repeatedly to maintain a certain frequency. Patients can train 1 2 times a day, and the time of each time is controlled at about ten minutes. After about a month and a half, the training effect will be remarkable, the muscles in this part will be tight, and the sensitivity will be significantly improved. When you can train freely, you don't have to lie flat. You can sit or stand.

Sticking to the above three exercises can improve and relieve vaginal relaxation.