Pelvic floor muscle recovery training method

Pregnancy is a relatively difficult process. As the fetus grows, the pregnant woman's uterus will also change. The main problem will be compression of the pelvic cavity, which will cause the pelvic muscle floor to relax. Therefore, after delivery, you need to do a good job of pelvic muscle floor exercise, stretch the ligaments, and promote ligament contraction. At this time, you can practice yoga, but for a period of time after delivery, you must pay attention to the method and strength of practicing yoga, and follow the arrangements of the doctor and fitness teacher.

Tools/Raw Materials

Pelvic floor muscles

Yoga

Methods/Steps

Choosing to practice yoga is an effective option. About half a month after delivery, choose some exercises with smaller amplitudes first. After about a month, you can practice some movements with larger amplitudes. But what if some people don’t like practicing yoga?

Another effective and simple exercise is to do anal contraction exercises, 2 to 3 times a day, 200 times each time. This exercise can be done at any time, but you need to use more strength in the process to achieve the purpose of exercise. Especially pregnant women who give birth naturally.

You can do this exercise whenever you have time, whether you are sitting or lying down, and the sooner you do it after delivery, the better the effect. If the postpartum period is long, the pelvic floor muscles will recover to a certain extent on their own and then will no longer recover. At this time, it will be difficult to change them with external force.

After giving birth, women must carry out scientific recovery exercises, otherwise it will cause some bad sequelae, such as not being able to catch cold, not being able to wash their hair, etc. For the sake of their own health, everyone must have a comprehensive understanding before it can be good for their body.

In terms of diet, pay attention to eating less each time, eating more often, and avoid eating fruits, salt, and big fish and meat. You can eat some animal liver appropriately, which is good for your body. I wish everyone a good recovery and hope this can be helpful to you.