What are the rehabilitation training methods for pelvic floor muscles?

During pregnancy, many women experience increasing pelvic floor pressure due to the weight of the fetus, and the pelvic floor muscles gradually become loose. If the pelvic muscles begin to relax, not only will the body shape be distorted, but the uterus will also prolapse, so pelvic floor muscle rehabilitation training is very necessary. There are many ways to exercise the pelvic floor muscles, and you can do it while standing, sitting, or lying down. The editor will introduce them one by one below.

【Type 1: Standing】

Maintain a standing position, slowly stand on your heels while exhaling, find the position of your pelvic floor muscles and contract them; while exhaling, slowly lower your heels to the ground while relaxing your pelvic floor muscles. This pose can be practiced while holding onto a chair or wall.

【Second type: sitting】

There are many options for sitting positions. We can sit on a chair, a birthing ball or even on the toilet. When choosing this pose, you need to stretch your back, place your feet flat on the floor, and allow your knees to be naturally apart. First find the location of the pelvic floor muscles, and then practice contracting and relaxing them in coordination with your breathing. This pose can be done anytime and anywhere at home or at work. In addition, there is a cross-legged practice method, in which you can cross your legs on a yoga mat or bed, then find the position of the pelvic floor muscles and contract them. This posture can also open the pelvis and accelerate blood circulation in the pelvis at the same time.

[Third type: supine position]

This posture is suitable for lying flat on a yoga mat or bed (the bed should not be too soft). Lie on your back, bend your knees to allow your waist to fully contact the bed surface, relax your whole body, first find the position of your pelvic floor muscles, and then practice contraction and relaxation in coordination with your breathing. This method is suitable for postpartum women to exercise. For pregnant mothers, this method will compress our inferior vena cava.

The above is an introduction to the training methods of pelvic floor muscles. Now everyone has a better understanding of the importance of pelvic floor muscle training. The three relatively simple asanas introduced by the editor can be performed while playing some soothing music with a suitable rhythm, and listening while doing them. This can also help you master the rhythm of the exercise.