Pelvic floor muscle strength is normal

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extended materials:

methods to prevent pelvic floor muscle dysfunction

1. The effect of anal lifting exercise

after years of media publicity, most modern people know about anal lifting exercise“ It can improve men's erection, improve women's sensuality, treat constipation and urinary incontinence, and delay the decline of sexual desire. But not all the time. " Stanfeni Buller said

2, the shortcomings of lifting anus movement

for those with severe constipation and anal prolapse, those who feel lower body pain and frequently get up at night, they should carry out relaxation training under the guidance of doctors, and start lifting anus movement only after the symptoms disappear. Otherwise, not only the effect is not obvious, but also because of increased muscle sensitivity and exacerbated symptoms. In the process of practice, if the symptoms appear repeatedly, it should also be suspended

introction of pelvic floor muscle training method for 3 and 14 weeks

professionals recommend a complete set of pelvic floor muscle training method, which takes 14 weeks

in the first and second weeks, there were three groups of movements: slow contraction and relaxation of pelvic floor muscles, one in and one out, each group lasted for 10 seconds, three times a day, 10 groups each time; Fast retract and release, 2 seconds in each group, 3 times a day, 10 groups each time; Tighten pelvic floor muscles as long as possible, once a day, 10-30 groups each time

at 3-6 weeks, the buttocks turned outward; Try to lift your hips up; Twist your hips to one side as much as possible. The above three groups of movements are practiced once a day, 10-30 times each time

week 7-10: standing, slowly retracting and releasing pelvic floor muscles; Stand and quickly retract pelvic floor muscles; Legs apart, shoulder width, slowly retract pelvic floor muscles; Two legs apart, equivalent to twice the width of the shoulder, slowly retract pelvic floor muscles; At the same time, complete the movements of standing up and squatting. Practice the above movements once a day, 5-10 times a time

11-14 weeks: small step jump when lifting anus; When raising the anus, the stride jumps; Stride and sprint when lifting the anus. The above three groups of movements are practiced once a day, 10 times each time

postpartum pelvic floor muscle and its fascia lose elasticity e to expansion, and some muscle fibers are often broken. If you can keep on exercising, the pelvic floor muscles can return to the pre pregnancy state, otherwise they can't return to the original state

3. Pelvic floor muscle strength is generally divided into 5 levels, 5 level is the best, 0 level is not normal. If you usually have stress urinary incontinence, consider pelvic floor muscle relaxation, you need to do pelvic floor muscle training and anal movement, this situation is more common in postpartum women.

4. The pelvic floor muscle strength evaluation above three levels is qualified, five levels is the best, zero level indicates that the muscle strength is the weakest. Generally, if the pelvic floor muscle strength is lower than level 3, it means that the patient's pelvic floor muscle strength is relatively lacking, and needs exercise and training treatment. It is suggested that the patient should always keep the knee chest position to exercise.

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