What are the seven pelvic floor muscles?

The pelvic floor muscles are very important for women. With the increase of age or childbirth, the pelvic floor muscles of women will be affected. The relaxation of the pelvic floor muscles has a great impact on the health of women. Once the pelvic floor muscles are relaxed, the health of women's bladder and genitals will be affected. Therefore, it is necessary to protect the health of your pelvic floor muscles at ordinary times. The pelvic floor muscles are actually a group of muscles. What are the seven muscles of the pelvic floor muscles?

The pelvic floor muscles include the levator ani muscles, anal sphincter, and obturator muscles. The pelvic floor muscles do not refer to one muscle, but a group of muscles.

Age is the main cause of pelvic floor muscle relaxation, while infection, inflammation or trauma are the key factors that cause the pelvic floor muscle tissue to change and become increasingly "loose". The pelvic floor muscles are located under our pelvis, supporting the uterus, bladder, intestines and other organs in the pelvis like a hammock. So, it is the key to maintaining the health of the bladder, intestines, and reproductive organs.

Ways to prevent pelvic floor muscle dysfunction:

1. Pelvic floor muscle training: Train for half an hour every day. Leg stretching can not only train the pelvic floor muscles, but also help exercise the buttocks. Jumping rope can also effectively tighten the pelvic floor muscles.

2. Kegel exercises: Kegel exercises are also beneficial to the human body and can treat constipation, urinary incontinence and other conditions.

Methods to strengthen the pelvic muscles: first, separate your feet as wide as hips, about one torso distance away from the wall; then bend your knees and lean your back against the wall to become the magic chair pose; then pay attention to tightening the pelvic floor muscles while squatting down, hold for 3-5 breaths, return to the original position, and repeat 5-8 times.

Pelvic floor muscle exercises

A relatively simple exercise is stretching the legs. You should stretch them front, back, left and right. It is a good exercise for the buttocks. You should stretch them to the right place and try to let your chest touch your thighs. It is effective if you do it for half an hour every day.

jump rope. Jumping rope can tighten the pelvic muscles. You can jump slowly at the beginning to adapt to it. Don't jump too high at the beginning. Jump higher after a while.

leapfrog. This is a relatively physically demanding pelvic floor muscle recovery exercise. It can fully exercise the toughness of the muscles. If you practice it for about 15 minutes a day for a week, the pelvic floor muscles can be well exercised.

Sit-ups. Although sit-ups are mainly used to exercise the abdominal muscles, they are also helpful for pelvic floor muscle training. When doing sit-ups, the buttocks will contract and tighten, thereby exercising the pelvic floor muscles.

In addition, you can also lie on the bed and let someone tap your buttocks with a massage hammer. This can relieve tense buttocks muscles. Continuous tapping can also exercise your buttocks muscles.

It should be noted that some women's pelvic floor muscles will relax after giving birth, which makes them extremely prone to urinary incontinence. For example, when exercising or sneezing suddenly, urine may be discharged freely and unimpeded. At this time, more attention should be paid to pelvic floor muscle training. Pelvic floor muscle training through the above-mentioned training methods can improve the relaxation of the pelvic floor muscles, thereby tightening the sphincter, which can effectively avoid urinary incontinence.