How to repair pelvic floor muscle?

支持盆底的肌肉由外到内，由浅入深分为三层，对排尿、排便及性生活发挥主要作用的则是最内层，即狭义上的盆底肌。

1948年妇科医生阿诺德·凯格尔博士第一次描述了支撑子宫、膀胱、直肠、小肠的盆底肌肉，也称之为“凯格尔肌肉”或“PC肌”。

➤Decreased muscle strength, muscle relaxation

➤Pelvic floor support, sphincter and sexual dysfunction

➤Influencing the delivery is not conducive to the smooth delivery of the fetus

➤Pelvic floor dysfunction

➤Cause marital sexual life disharmony, reduce sexual life satisfaction

Therefore, we must do a good job of pelvic floor health care, adhere to pelvic floor muscle function exercise.！！

➤Help expectant mothers train pelvic floor muscles, help delivery, shorten the birth process；

➤Improve sexual life satisfaction, promote sexual harmony, increase orgasm pleasure；

➤Ensure normal daily physiological activities, such as urination, defecation and sexual life;

➤Prevention or improvement of pelvic floor dysfunction diseases;

➤Improve the quality of life and promote physical and mental health.

After delivery, vaginal relaxation, loss of sexual pleasure, decreased orgasm quality, coughing, sneezing, diaper pants, fecal incontinence, constipation, pelvic organ prolapse。

Postpartum women, menopausal women, pregnant women, women with sexual life, women with higher health or quality of life requirements.

Pelvic floor muscle function recovery has its "golden time". The earlier the training, the better the effect.

If you don't do any training, as you get older, your hormone level drops, your muscles become flabby and your symptoms get worse and worse.

In the middle and old age, there may be different degrees of stress urinary incontinence, and some even develop to uterine prolapse.

If you have passed the golden period of postpartum training, don't rush, now gradually exercise can also promote the recovery of pelvic floor muscles.

1、That is to do contraction of anal movement, contraction of pelvic floor muscles, contraction of 2-3 seconds, relaxation of 5-10 seconds, so repeated, each 20-30 times for a group, each exercise more than three groups.

2、With step-by-step training, the contraction time can be increased to 5-10 seconds, and the relaxation time is 5-10 seconds, so repeated exercise.

Must stick to it, oh, for their own "sex" life, refueling it!

Press left and right before and after. Push hard. The chest touches the thigh as far as possible, insists on doing half an hour every day, the effect is also good.

Whole body exercise, this way can tighten the pelvic floor muscle, also play the effect of pelvic floor muscle exercise;

Frog jumping is a kind of pelvic floor muscle exercise that consumes more energy. It can fully exercise the flexibility of the muscles and stick to it for about 15 minutes every day. The effect should not be too good.

When sitting on the back, the buttocks will be tightened to exercise the pelvic floor muscles.。

No matter what kind of pelvic floor exercise you choose, the most important thing is that you must stick to it for a long time. It's a pity to give up halfway.

Stay in a standing position, stand on your heels slowly, contract the pelvic floor muscles, while inhaling, then the heels slowly fall to the ground, relax the pelvic floor muscles, while exhaling. This posture can be exercised with a chair or a wall.