How do women exercise their pelvic floor muscles after childbirth?

Currently, 40 to 50 percent of women suffer from pelvic floor dysfunction, which seriously affects the patient's quality of life. In addition, 30 percent of women with urinary incontinence cannot properly contract their pelvic floor muscles, which can easily lead to some diseases. This is especially true for postpartum women. Therefore, pelvic floor muscle exercises are recommended for these women. So, how do women exercise their pelvic floor muscles after childbirth? Here are some methods for you.

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.

Pelvic floor muscle damage is common after childbirth, and some menopausal women are also prone to this condition. At this time, it is recommended that women seek treatment as soon as possible, especially women with urinary incontinence. It is best to practice in time. The effect of this exercise is still very good. It should be reminded that this exercise needs to be persisted for a period of time to be effective, so don't be too anxious.