What are the methods of postpartum pelvic floor muscle training?

Most female friends will experience varying degrees of pelvic floor muscle relaxation after childbirth. In severe cases, they may suffer from diseases such as urinary incontinence, which brings a lot of harm to women's health. After childbirth, women can use some methods to train their pelvic floor muscles and try to restore their pelvic floor muscles to normal. Below, the editor will introduce some effective methods of postpartum pelvic floor muscle training.

According to statistics, 40%-50% of women over 30 years old suffer from pelvic floor dysfunction, which has become one of the five major chronic diseases that seriously affect people's quality of life. Studies have shown that 30% of women with urinary incontinence cannot contract their pelvic floor muscles correctly, and their ability to perform pelvic floor muscle contraction exercises on their own is not fully guaranteed. Therefore, for pelvic floor dysfunction, electrical stimulation biofeedback pelvic floor function rehabilitation technology is currently mainly used. Electrical stimulation therapy awakens proprioceptors, passively exercises muscles, inhibits bladder detrusor contraction, relieves pain, and promotes local blood circulation.

We say that surgical treatment not only increases the economic burden, but also has certain surgical risks and complications, and the long-term recurrence rate is as high as 60%. For patients who really have difficulty seeing a doctor, it is recommended that they do the following simple pelvic floor muscle exercises.

1. Contract the muscles around the urethra, vagina, and anus, just like the muscles you use when holding your urine. Contract for 5 seconds each time and relax for 10 seconds. Practice repeatedly whenever you think of it, whether you are riding in public transportation, operating a computer at work, standing, or sitting.

2. Place your palms against your lower back near your buttocks, breathe in deeply, feel the muscles of your entire back and lower genitals contract, then exhale slowly.

3. When urinating, let the vaginal muscles relax, contract, relax, contract repeatedly... and repeat this several times. It can exercise the elasticity of vaginal muscles and urethral sphincter.

4. Exercise in bed. Lie flat on your back, bend your knees, tighten your buttocks, and contract your urethra and vaginal muscles, while pulling your anus, just like the muscle movement that contracts the anus after a bowel movement, or the feeling of having the urge to go to the toilet but having to hold it in. Maintain the anal contraction movement for five to ten seconds and then relax. Repeat this at least thirty times a day.

Menopause is a physiological period that almost every woman has to go through. Those who have symptoms of pelvic floor muscle damage should be treated as soon as possible. Female friends who do not have problems such as urinary incontinence can also start practicing now, because its added value is often satisfactory.

When urinary incontinence occurs due to relaxation of the pelvic floor muscles, you should not only persist in the above exercises, but also go to the hospital for examination and choose some more effective methods for treatment under the guidance of the doctor to try to reduce some harm to the body. If necessary, you can also use surgical methods for treatment.