The best time to repair the pelvic floor muscles after childbirth How to repair the pelvic floor muscles after childbirth

Postpartum pelvic floor muscle repair is now known to more and more people. For women, most pelvic floor muscles will become loose after childbirth, which will bring some embarrassment to our lives. Let's learn about the relevant common sense of postpartum pelvic floor muscle repair.

42 days to 1 year after delivery is the best time to repair the pelvic floor muscles, and within six months after delivery is the golden period for repair.

Even if there is no problem with the body after the delivery, it is also important to strengthen pelvic floor exercises and prevent and treat pelvic floor muscle injuries. Pelvic floor muscle rehabilitation exercises can help mothers regain their figure and improve a series of postpartum symptoms. Improve the quality of life and re-pregnancy rate.

1. Yoga training method

Pregnant women can do yoga to repair their pelvic floor muscles. The specific method is to lie flat on the bed, put your hands on your lower abdomen, and then keep a steady breath. At this time, you need to combine the contraction of the pelvic floor muscles. After exhaling, you can do more sets of abdominal and pelvic floor muscle exercises. Pregnant women who have had cesarean sections and natural births can do pelvic floor muscle training after the confinement period. The earlier you train, the sooner you can return to normal.

2. Professional pelvic floor muscle rehabilitation

There are many professional pelvic floor muscle rehabilitation institutions on the market. Those with good family conditions can also choose these professional institutions. There will be professional staff to guide everyone to do the movements. The best period for pelvic floor muscle rehabilitation is within one year after delivery. I hope all mothers will seize this golden opportunity. However, you must also choose the appropriate method according to your physical condition and grasp the scale.

As the uterus grows during pregnancy, the effect of gravity will cause chronic traction on the pelvic floor, resulting in varying degrees of pelvic floor soft tissue damage. Changes in hormone levels during pregnancy lead to a weakening of the pelvic floor support structure. During childbirth, the pelvic floor is squeezed by the fetal head, and the muscles are highly stretched, causing separation and changes between the pelvic floor muscle tissues. Mechanical damage to the levator ani muscles and pudendal nerves occurs during both pregnancy and childbirth. When childbirth causes partial or complete tearing of the pelvic floor muscles, the active contraction ability of the vagina will be severely reduced. The ensuing problem is a decrease in women's sexual ability, incontinence, and even prolapse of the uterus, vagina, and bladder. Therefore, it is recommended that pelvic floor muscle training can be performed after the lochia is discharged. The earlier the training is received, the better the recovery effect will be.

1. Small bridge pose

① Yoga Bridge Pose, exhale.

② Press down with both hands and lift your hips up a little distance from the ground.

③You will notice it naturally.

④When lifting, the pelvic floor muscles will lift upward and tighten.

⑤If your feelings are not obvious enough.

⑥You can use elastic bands and yoga balls.

2. Side-lying leg opening and closing

① Lie on your side on the mat with your knees slightly bent.

②Practice opening and closing of both knees during the practice.

③You will feel the contraction of the pelvic floor muscles, if the contraction is not obvious enough.

③You can put an elastic band on your knees to increase the difficulty of opening and closing.

3. Wall-leaning chair pose

① In the wall chair pose, pay attention to the contraction of the pelvic floor muscles when bending your knees downward.

② Pay attention to keeping the pelvic floor muscles contracted during the pose.