How to do pelvic floor muscle recovery yoga?

Yoga originated in ancient India and emphasizes the harmony between body and mind. Modern people practice yoga mainly to cultivate their body and mind. Yoga can enhance self-awareness, improve people's spiritual state, and achieve freedom from desire. Yoga has a history of thousands of years, so many sects have been formed. After giving birth, women’s pelvic floor muscles are damaged and need to recover. Yoga is a good way to do it.

During the 24th to 32nd week of pregnancy, the enlarged uterus presses on the bladder, which can easily cause urinary incontinence. People with weak pelvic floor muscles are more susceptible to the disease, but for most women, the condition will naturally improve after childbirth as the pressure on the bladder disappears. Urinary incontinence is a very embarrassing symptom that is difficult to talk about. Therefore, it may take time from exacerbation to treatment. For preventive purposes, it is best to do pelvic floor muscle exercises seriously from the beginning of pregnancy. It should also be started as early as possible after delivery, so that it will be more effective.

Pelvic floor exercises are very simple and can be performed in many situations. First, use your buttocks muscles and contract your anus. After counting to 10, slowly exhale through your mouth and relax. Take a breath, and repeat. Do 10 times as a set, and do at least 5 sets a day to see the effect. Of course, these 5 sets do not have to be done consecutively, they can be divided into several times.

Pelvic floor yoga

Bound Angle Pose: Sit with your knees bent and open, and hold your toes with both hands. Stretch your spine, put the soles of your feet together, use your hands to help your heels get as close to your body as possible, and press your knees down close to the ground. Remember to keep your chest up and shoulders open during the movement. Hold this position for 3-5 breaths. This pose increases blood flow to the lower back, abdomen, and pelvis and can make childbirth less painful if practiced daily.

Chair Pose With your knees and feet together (or wide), squat down as if you were going to sit in a chair. Raise your arms overhead with your palms facing each other. Hold this position and take 3 deep breaths. This position strengthens the body, opens the pelvis, and helps facilitate childbirth.

Cat Stretch: Stretch like a kitten, lie on the ground, and stretch your spine while breathing. Get on your hands and knees, with your thighs and arms perpendicular to the ground; inhale, lower your back, lift your chin, and lift your hips up; exhale, arch your back, and bring your chin and chest closer together. It improves blood flow to the spine and spinal nerves, and can also relieve constipation, which is common among many pregnant women.

Lie on your back with your legs raised, slowly lift your legs together to 30 degrees to the ground, stay for a while and then lift them up to 60 degrees to the ground, stay for a while and then lift them up to 90 degrees to the ground. Do 2-4 sets each time. The slower the speed, the better the effect. This exercise can exercise the lower abdominal muscles.

Lie on your back in baby position, inhale, bend your legs, hold them with your hands, exhale, and press your legs toward your chest. Inhale first, then exhale while raising your head to your knees. Repeat this process 3 times in total. It can stretch and strengthen the neck muscles, nourish and strengthen the abdomen, expel dirty and turbid air from the abdomen, and relieve constipation symptoms.

The above is how yoga helps restore the pelvic floor muscles. It is very simple and not restricted by the venue. It is not unreasonable that yoga is popular among female friends now. It is very good for physical health and can play a nursing role. Female friends who are injured after childbirth must insist on doing this in order to recover.