How to perform pelvic floor muscle rehabilitation exercise for female friends correctly?

  Pelvic floor muscle exercise is also known as Kegel exercise: it is by far the simplest, easy, safe and effective pelvic floor rehabilitation method. It is to guide the patient to repeatedly contract the anus and vagina independently, and relax after each contraction for 3 seconds. The correct exercise method can strengthen the weak pelvic floor muscle tissue strength, enhance the support of the pelvic floor, and improve and prevent further early prolapse development of. Pelvic floor exercises can also be supplemented with pelvic floor exercises such as biofeedback therapy or electrical stimulation to enhance the effect of pelvic floor exercises. Preparation before training:    1. Find the pelvic floor muscles that make up the pelvic floor correctly. 2. Make sure that the bladder is empty. 3. Concentrate and tighten the pelvic floor muscles. 4. Maintain a comfortable position. Contract and relax for 5-10 seconds, at least 5 times a day. How long does it take for women’s pelvic floor muscle training to be effective for 5-10 minutes? How to proceed correctly? 1. Perform Kegel exercises at least 5 times a day. 2. If you regularly perform Kegel exercises, the effect will (appear) in a few months. 3. Let Kegel exercises adapt to your busy daily work. 4. One more thing to watch out for: make sure your bladder is empty before starting (activating) your Kegel muscles. This is very important, otherwise you may experience pain and (urine) leakage during Kegel exercises. Before starting your daily practice, do a bladder check. 4. When can’t perform Kegel exercises: menstrual period; vaginal infection; sexual life has just ended; 50-70% of patients with severe uterine prolapse have symptoms improved or disappeared. Purpose of pelvic floor muscle rehabilitation 1. Prevent organ loss Increased sag 2. Reduce the severity of urinary incontinence symptoms 3. Promote blood circulation 4. Increase the strength, endurance and support of the pelvic floor muscles 5. Relieve abnormal high tension of muscles, restore muscle elasticity 6. Enhance neural reflexes

What can postpartum women do to prevent the incidence of pelvic floor disease?

   Regardless of normal delivery or cesarean section, the pregnancy process will cause different degrees of damage to the female pelvic floor function, leading to pelvic floor muscle dysfunction. In the early stage, it may only manifest as vaginal laxity, no orgasm, leakage of urine, frequent urination, fecal incontinence, constipation and other symptoms. In middle-aged and elderly people, health problems such as urinary incontinence, uterine prolapse, and cystocele may occur, which seriously affect the quality of life. The effect of women on the pelvic floor muscles during pregnancy and childbirth 1. As the uterus increases during pregnancy, the effect of gravity causes varying degrees of soft tissue damage to the chronic pelvic floor; changes in hormone levels during pregnancy change the connective tissue of the pelvic floor The collagen metabolism leads to weakening of the pelvic floor support structure, which increases the risk of pelvic organ prolapse. 2. During childbirth, the pelvic floor is squeezed by the fetal head, the pelvic floor is stretched and elongated, and the muscles are highly expanded, so that the pelvic floor has denervation changes, and the connection between connective tissues is separated. Difficult delivery, device-assisted delivery, etc. can easily cause pelvic floor and urethra Damage to surrounding tissues, changes in the position and mobility of the bladder neck, and decreased urethral closure pressure, leading to stress urinary incontinence. The levator ani muscle and pudendal nerve mechanical injury during pregnancy and childbirth play an important role in the occurrence of pelvic floor dysfunction diseases in women.  Can self-check pelvic floor function damage at home?   Self-test can be performed through the following four symptoms.   1. Urine leakage occurs when sneezing, coughing, etc.  2, I feel that the quality of sexual life has deteriorated after childbirth and the vagina is loose.  3. There is a feeling of falling on the back. Most patients with mild pelvic floor dysfunction have no symptoms, and patients often have varying degrees of lumbosacral pain or falling sensation.   4. There is a meaty thing falling out of the vaginal opening, that is, pelvic organ prolapse.   If you have any of the above situations, please go to the hospital for medical examination in time, or go to a professional postpartum rehabilitation center for examination.  How to perform pelvic floor muscle rehabilitation exercises?   Pelvic floor muscle exercise is also known as Kegel exercise: it is by far the simplest, easy, safe and effective method of pelvic floor rehabilitation. It is to guide the patient to repeatedly contract the anus and vagina independently, and relax after each contraction for 3 seconds. The correct exercise method can strengthen the weak pelvic floor muscle tissue, enhance the support of the pelvic floor, improve and prevent further early prolapse development of. Pelvic floor exercises can also be supplemented with pelvic floor exercises such as biofeedback therapy or electrical stimulation to enhance the effect of pelvic floor exercises. Preparation before training:    1. Find the pelvic floor muscles that make up the pelvic floor correctly. 2. Make sure that the bladder is empty. 3. Concentrate and tighten the pelvic floor muscles. 4. Maintain a comfortable position. Contract and relax for 5-10 seconds, at least 5 times a day. How long does it take for women’s pelvic floor muscle training to be effective for 5-10 minutes? How to proceed correctly? 1. Perform Kegel exercises at least 5 times a day. 2. If you regularly perform Kegel exercises, the effect will (appear) in a few months. 3. Let Kegel exercises adapt to your busy daily work. 4. Another thing to note: Make sure your bladder is empty before starting (activating) your Kegel muscles. This is very important, otherwise you may experience pain and (urine) leakage during Kegel exercises. Before starting your daily practice, do a bladder check. 4. When can’t perform Kegel exercises: menstrual period; vaginal infection; sexual life has just ended; 50-70% of patients with severe uterine prolapse have symptoms improved or disappeared. Purpose of pelvic floor muscle rehabilitation 1. Prevent organ loss Increased sag 2. Reduce the severity of urinary incontinence symptoms 3. Promote blood circulation 4. Increase the strength, endurance and support of the pelvic floor muscles 5. Relieve abnormal high tension of muscles, restore muscle elasticity 6. Enhance neural reflexes

How to do Kegel exercises?

If the function of the pelvic floor muscles is impaired, urine leakage, unpleasant sex life may occur, serious problems such as prolapse or fecal incontinence, etc., so now special attention is paid to the rehabilitation and repair of pelvic floor muscles. If you have been pregnant for many times, have leakage of urine after coughing, or feel vaginal relaxation during sex, if it is not very serious, you can choose pelvic floor muscle rehabilitation training. If you pay attention to the functional exercise and rehabilitation of the pelvic floor muscles when you are young and middle-aged, you can not only improve your current happiness, but also prevent many senile gynecological diseases in old age, such as uterine prolapse, various Bulging is very beneficial. Today I will introduce to you a pelvic floor function training method-“Kegel exercise” (Kegel training), to help you reshape the pelvic floor function and become a “tightening” woman. “Kegel exercise” was described by the American doctor Arnold&nbsp.Kegel in 1948. It is a method of active pelvic floor rehabilitation. It can help strengthen pelvic floor muscles, prevent pelvic floor prolapse, improve incontinence problems, and also help improve sexual function. The specific exercise steps are as follows: 1⃣️Empty the bladder, which is conducive to the training effect and avoid urinary tract infection; 2⃣️Lie on your back, with your knees bent, your feet shoulder-width apart, straighten your arms and hold your palms down; 3⃣️contract vagina and anus , Feel the contraction and lift; 4⃣️ relax the pelvic floor muscles. Naturally relax the pelvic floor muscles, and feel the pelvic floor muscles fall and stretch. Take a deep breath and relax fully to prepare for the next contraction. The contraction/relaxation ratio can be controlled at 1:1~1:2. Key points of Kegel exercise: First, accurately find and control the pelvic floor muscles. This is the basis for Kegel training; ☑️ master the correct pelvic floor muscles Training method, do not participate in the muscles of the abdomen, thighs and buttocks in order to achieve the training of the pelvic floor muscles. ☑️ During the training process, relax the body and mind and maintain a smooth breathing; ☑️ After each contraction, you need to relax. Muscle fatigue and even cramps; ☑️ Kegel training should be gradual and timely and appropriate; ☑️ Kegel exercises should be sustained for a long time, and initial results should be at least 4 to 6 weeks. Perseverance can be used for lifelong benefits; Kegel exercises can be carried out on any occasion. In the office, on the subway, on the bus, in the restaurant… But at the beginning, it is recommended to do it at home, because it is easier to lie down. Of course, Kegel exercises are only for self-training at home, and postpartum pelvic floor screening is still required as scheduled! If you find a serious vaginal relaxation problem, you must go for treatment in time.

[Question answer] Why female urinary incontinence patients have little effect when training pelvic floor muscles

   Many patients questioned: Kegel did not feel effective for a long time? Still leaking urine, not daring to laugh… Kegel, who I did as requested, reviewed the pelvic floor strength the day before yesterday, why is it the same as the previous test results?  Some people even asked:   How do I feel Kegel leaks urine more and more, what is the reason? Then why is Kegel ineffective and getting worse?   Investigate the reason, “Do it wrong!”    After doing so long Kegel exercise, there is no effect, no effect, it must be that the method has not been mastered, and it is wrong! Kegel exercise is a process of muscle exercise, any muscle exercise, there is a way:    1. Before doing Kegel exercise, if there is pain in the pelvic belt, muscle tension and spasms, I am not recommended The patient does Kegel;    2. When the patient is doing Kegel training, check whether the muscle contraction is the target muscle or the pelvic floor muscle (especially the deep pelvic floor).   3. If the patient is trained for deep pelvic floor muscle exercise, it is necessary to check whether the weak muscles are activated during exercise. Because under normal circumstances, when doing Kegel exercises, people will unconsciously use this strong muscle to contract and train. It’s like a person who puts the weight on the left leg better than the right leg, then he will subconsciously put the center of gravity on the right leg, and the left leg will never get exercise. In the same way, the pelvic floor muscles are too. If the weak muscles can’t get exercise all the time, then it won’t get a comprehensive improvement.   In addition, also need to pay attention: how long does it take for female pelvic floor muscle training to be effective?  At least 3-4 Kegel exercises a day   If you really want to persevere, you have to make it (Kegel Exercise) a part of your daily life. It should be feasible to do 3-4 times a day, because each group of Kegel exercises will not last long, you can find a way to integrate Kegel exercises into your daily work, you can work like a clock device Similarly, there is purpose to practice in the morning, afternoon, and evening, rather than worrying about scheduling time to do Kegel exercises.  If you do Kegel exercises regularly, the effect will be in a few months.   For some women, the results are amazing, and for others, Kegel exercises prevent deeper urinary tract problems. (Similarly) Some women feel very frustrated because they did not feel any difference after doing Kegel exercises for a few weeks. Keep doing it long enough to feel the changes in the body. According to a report from the National Institutes of Health (NIH), you may feel the effect earlier in 3 months.