What are the methods of perineal muscle contraction exercises

Perineal muscle contraction exercise is a very good exercise. It can be performed whether sitting or standing, and it is equivalent to pelvic floor exercise. Doing this exercise regularly can allow our muscles to develop and exercise normally. There are many types of perineal muscle contraction exercises, but we must choose the exercise method that suits us to avoid adverse effects on our health.

1. Waist exercise

Hold the back of the chair with both hands, concentrate the body's center of gravity on your hands while inhaling slowly, stand on your toes, raise your body, straighten your waist, and lean your lower abdomen against the back of the chair. Then exhale slowly, relax your arms, and return your feet to their original position.

Do it 5-6 times every morning and evening to reduce waist pain, enhance abdominal muscle strength and perineal muscle elasticity, and ensure smooth delivery. Pelvic and back rocking exercises

Lie on your back with your legs bent and flat on the bed, using your feet and arms to gently lift your back. It can relieve back pain during pregnancy.

Start doing it after 6 months of pregnancy, 5-6 times a day.

2. Spinal stretching exercises

Lie on your back with your knees bent. Hold the lower edge of your knees with your hands. Stretch your head forward close to your chest so that your spine, back and arm muscles form a bow shape. Then relax. Practice several times a day. This is the best way to relieve back pain.

Start doing it after 4 months of pregnancy.

3. Back muscle exercise

Kneel flat on the bed with your knees, support your upper body vertically with your arms along the shoulders, and use the swing of your back and abdomen to exercise the waist and back muscles.

Start doing it after 6 months of pregnancy.

4. Movement of the scapula and elbow joint

Sit cross-legged with your elbows bent and your fingers on your shoulders. Keep your upper arms in a straight line, then stretch your fingers outwards and relax your elbows. This exercise not only relieves back pain, but also strengthens the chest and breast muscles. It can be done at any stage of pregnancy.

5. Legs Raise Exercise

Lie on your back in bed with your legs raised high and your feet against the wall. This pose stretches your spine and hip muscles and improves blood circulation in your lower extremities.

Several times a day, 3-5 minutes each time. It can be done at any stage of pregnancy.

6. Squats and pelvic muscle exercises

Stand with your feet parallel and 46-61 cm apart, and squat slowly with your upper body straight. If you feel overweight in the late stages of pregnancy, you can lean back in bed and stretch your legs. These two movements concentrate the body's center of gravity at the bottom of the pelvis, which can strengthen the pelvic muscles to maintain body balance. Doing this exercise during pregnancy can also help with childbirth.