How to restore pelvic floor muscles after childbirth?

For many women who give birth naturally, their pelvic floor muscles will become loose to varying degrees after delivery. This will not only affect the quality of sex life, but severe pelvic floor muscle relaxation can also cause urinary incontinence in women, which will seriously affect their physical and mental health. Usually, some exercises can be performed to restore the function of the pelvic floor muscles. Let's take a look at how to exercise after delivery to effectively and quickly restore the pelvic floor muscles.

First abdominal exercise

1. Lie flat on the floor with your knees bent;

2. Place the palm of your left hand just above your belly button;

3. Inhale, then exhale to lift your head and shoulders off the floor and move your right hand to your thigh near your knee. This will tighten your abdomen and allow you to feel the wound. If the wound is three fingers wide or wider, you need to postpone this exercise and start with thigh and pelvic exercises; if the wound is narrow, only one or two fingers wide, and you can easily lift your head and shoulders 16 times, you can do abdominal exercises.

Go from 15 minutes 2-3 days a week to 20 minutes of exercise every day, doing some walking, stretching and muscle-toning exercises. If you feel more energetic and less sleepy - you can repeat it more times or increase the difficulty of the movements, or you may want to do more advanced exercises.

The second section is anal contraction exercise: Lie on your back with your arms straight at your sides, and alternately contract and relax the anus. Do 4 sets of 8. The third leg stretch: Lie on your back with your arms straight at your sides, and alternately raise your legs up and together, keeping them at right angles to your body. Do 4 sets of 8.

The fourth section of waist and back exercise: Lie on your back, relax your hips and legs slightly, spread them apart and bend them slightly, and try to lift your buttocks and back off the bed. Do 4 sets of 8.

Section 5: Sit-ups: Lie on your back, sit up with your hands on your hips, and stretch your legs. Do 4 sets of 8.

Section 6 Waist: Kneel with your knees apart and your shoulders and elbows vertical. Place your hands flat on the bed, rotate your waist left and right, and do 4 sets of 8 beats.

Section 7: Whole-body exercise: Kneel down, support the bed with your arms, and alternately raise your left and right legs behind your back. Do 4 sets of 8.

The leg stretching and sit-ups in postpartum exercises can enhance abdominal muscle tone; anal contraction exercises can exercise the pelvic floor muscles and fascia and improve vaginal relaxation; and the chest-knee position can prevent or correct uterine retroversion. The above movements are generally performed three times a day, each time for about 15 minutes, and the amount of exercise should be gradually increased.

When the pelvic floor muscles are severely relaxed and urinary incontinence occurs, it is best to go to the hospital for examination as soon as possible. If necessary, it can be treated through pelvic floor muscle surgery. After the surgery, the above methods can also be used appropriately to effectively enhance the contraction ability of the pelvic floor muscles and allow the pelvic floor muscles to quickly recover.