Kegel pelvic floor muscle training method video

Kegel pelvic floor muscle training method video: web link

Pelvic floor muscle, refers to the closure of the pelvic floor of the muscle groups, which seems to be a hanging net, the urethra, the bladder, the vagina, the uterus, the rectum and other organs by the "net" hanging tightly, so as to maintain a normal position in order to exercise their functions.

Once the elasticity of this "net" deteriorates and the "hanging power" is insufficient, the organs within the "net" cannot be maintained in their normal positions, resulting in corresponding dysfunctions, such as urinary and fecal incontinence, pelvic floor disorders, and other disorders.

Sedentary lifestyle, obesity, inflammation, trauma, lack of exercise and natural aging can all lead to the relaxation of the pelvic floor muscles, and pregnancy and childbirth can severely damage the pelvic floor muscles.

Postpartum women who do not do pelvic floor muscle rehabilitation training in time will have a significantly higher chance of developing vaginal laxity, frigidity, and pelvic floor dysfunction (postpartum urinary leakage, vaginal dilatation, etc.).

Training 1: Medium strength to do the tightening of the anus and vagina, each tightening 3-5 seconds, relaxation 3-5 seconds. --Exercise pelvic floor slow muscle (Class I muscle fibers: maintain the normal position of the pelvic organs)

Training 2: Strong and fast contraction of the pelvic floor muscles, contraction for 1 second and relaxation for 2 seconds, 5 times in a row and then rest for 5 seconds. --Exercise pelvic floor fast muscles (Class II muscle fibers: prevent stress incontinence)

Frequency Training I and Training II alternately. 3 times a day, 10 minutes at a time, with intervals greater than 3 hours. Posture sitting, lying posture, standing posture can be, just started practicing Kegel exercises, it is recommended to choose lying posture.