How to exercise the pelvic floor muscles effectively?

For many women who have given birth, the function of the pelvic floor muscles will deteriorate accordingly, and in severe cases it will affect the quality of sexual life. In normal times, it is best to exercise through some effective methods so that the function of the pelvic floor muscles can be effectively restored and the quality of sexual life can be improved. Below, I will introduce some common exercise methods that can exercise the pelvic floor muscle function.

"Hold urine exercise" anytime, anywhere

In fact, in daily life, you can restore the function of the pelvic floor muscles through simple pelvic floor muscle exercises, but you must persist. Contract the muscles around the urethra, vagina, and anus, just like using the muscles when holding urine. Contract for 5 seconds each time and relax for 10 seconds. Practice repeatedly whenever you think of it. You can do it while riding public transportation, operating a computer at work, standing, or sitting. Place your palms on your lower back near your buttocks, inhale deeply, feel the muscles of your entire back and lower genitals contract, then exhale slowly. 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. .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.

Pelvic floor muscle function rehabilitation technology

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, electrical stimulation and biofeedback pelvic floor function rehabilitation technology is currently mainly used for pelvic floor dysfunction diseases. Electrical stimulation therapy awakens proprioceptors, passively exercises muscles, inhibits bladder detrusor contraction, relieves pain, and promotes local blood circulation.

Surgery to restore pelvic floor muscle function

Pelvic floor muscle function can be restored through surgery, but surgical treatment firstly increases the economic burden, secondly, there are certain surgical risks and complications, and thirdly, the long-term recurrence rate is as high as 60%. After all, it is a surgery on private parts, and some women may not be able to accept it, so surgery is not the best choice.

To achieve better results, it is best to persist in the above exercises for a long time. You can also do more exercises there, such as running, to effectively enhance the body's resistance and effectively improve muscle vitality. For female friends whose sex life has deteriorated, some plastic surgery methods can also be used to quickly improve it.