Kaigl pelvic floor muscle training video is as follows:
The key point of Kegel exercise is to consciously control the pelvic floor muscles to perform regular contraction-relaxation circulation, and relax the circulation after each contraction for 3 seconds. According to your own endurance, you can train 2-3 times a day for two to three months, and then you can adjust your exercise mode according to the effect. Kaigl's posture can be lying on his back, legs assisted, or standing and squatting. You can also come down from the shelf with a small yoga ball in your leg to help practice. There are many sports, and the intensity and difficulty of sports can be adjusted according to your own needs.
Postpartum pelvic floor muscle training, Kegel exercise is an exercise method. In addition, there are rehabilitation methods such as electronic stimulation training and electronic biofeedback. These methods are realized by medical means and instruments. Interested people can find relevant instruments themselves or go to the hospital for consultation.
But rehabilitation training is mainly aimed at people with mild symptoms. For patients with severe pelvic floor muscle function injury, the effect of rehabilitation training is too slow, but the surgical recovery is more direct and efficient. However, the experience of surgical recovery is not as good as that of rehabilitation training, and the specific recovery methods can be selected according to your own needs.
Postpartum pelvic floor muscle exercise, postpartum pelvic floor muscle repair video full version
After giving birth to a baby, the repair of pelvic floor muscles is put on the agenda, and most treasure mothers will choose to repair pelvic floor muscles through exercise. Exercise to repair pelvic floor muscles is not only low cost, but also the best experience after recovery. Then let's take a look at the full video of postpartum pelvic floor muscle exercise and postpartum pelvic floor muscle repair.
Postpartum pelvic floor muscle recovery exercise is mainly Kegel exercise, and the video of Kegel exercise is as follows:
Kegel exercise achieves the exercise effect by independently controlling the contraction of pelvic floor muscles. In fact, Kegel exercise is similar to the action of holding urine and defecating. Kegel exercise is widely accepted by everyone because Kegel exercise insists on regularity and scientificity, so it has obvious effect on pelvic floor muscle recovery, that is, holding urine. Kegel sports are better than our own? Urinating exercise? More reference.
Kegel should urinate before exercise to avoid because? Hold your urine? Causing bladder and urethra discomfort. When Kegel exercises, the muscles relax after contracting for 3 seconds at a time, insist on 1-2 minutes at a time, and do 2-3 groups every day. The specific persistence time and the number of groups are adjusted according to their own acceptance. One and a half months to two months is a course of treatment, and the exercise frequency is adjusted once per course of treatment.
If women want to recover pelvic floor muscles quickly, it is important to persist.
Postpartum training pelvic floor muscles, postpartum how to repair pelvic floor muscles video.
During pregnancy, there will be symptoms such as hypoxia due to uterine compression in the middle and late pregnancy, but postpartum hypoxia can be quickly recovered and rectus abdominis will be separated, but rectus abdominis will not make the body uncomfortable. Only pelvic floor muscles, slow recovery also hinder life. Let's take a look at the action of training pelvic floor muscles after delivery and how to repair pelvic floor muscles after delivery.
There are many training methods for postpartum pelvic floor muscles.
First of all, Kegel movement
Kegel exercise is the most famous and widely popularized method in pelvic floor muscle repair exercise. The core of Kaigl training is to control the sphincter of pelvic floor such as urethra for regular contraction training and activate the elasticity of pelvic floor muscles.
Second, the gluteal bridge
The gluteal bridge movement is to make the pelvic floor muscles contract when the abdomen is pulled up, and at the same time, it can improve the prolapse of uterus, bladder and other organs and enhance the tension of pelvic floor muscles.
Third, roll the belly
Contraction of abdominal muscles, gluteal muscles and pelvic floor muscles during belly rolling can achieve the function of exercising abdominal muscles, gluteal muscles and pelvic floor muscles at the same time, and activate core muscles at the same time, which can achieve the effect of concentrating on exercising pelvic floor muscles and giving consideration to overall strength.
Fourth, squat
Regardless of whether the pelvic floor muscles are consciously contracted during squatting, the comprehensive exercise of the muscles of the buttocks and legs will have a certain driving effect on the pelvic floor muscles, and the muscles of the buttocks and abdomen will be activated through squatting. If you cooperate with the contraction and relaxation exercise of pelvic floor muscles during squat, the recovery of pelvic floor muscles will get twice the result with half the effort, and it will also help to correct pelvic forward tilt and exercise peach hips.
You can choose appropriate actions to train pelvic floor muscles according to your own sports needs.
Postpartum pelvic floor muscle recovery training video, how to relax postpartum pelvic floor muscle?
Pregnancy is a very happy thing for women, but many girls are very upset after giving birth, because after giving birth, postpartum problems are easy to occur, common is pelvic floor muscle relaxation, common symptoms are urinary incontinence, vaginal relaxation, uterine prolapse and other problems, if not treated in time, it will affect their lives, so women should carry out pelvic floor muscle recovery treatment. The following is a detailed introduction of postpartum pelvic floor muscle recovery training video and how to relax postpartum pelvic floor muscles.
The solution of postpartum pelvic floor muscle relaxation;
1, do anal exercise by taking a deep breath and contracting the anus for five to ten seconds, just like squeezing the urine when urinating, then slowly relax for a few seconds and repeat this action many times. Long-term persistence will achieve good results.
2. Pelvic floor muscle electromagnetic therapy, which is the treatment of pelvic floor muscle relaxation in the hospital. The main treatment principle is to stimulate the pelvic floor muscle through the current of the instrument, thus promoting the blood circulation of the pelvic floor muscle and achieving the improvement effect.
3, pay attention to the method when urinating, do not finish urinating at once, you can tighten the anus for a few seconds after urinating a part, and it is also effective to do so often.
Maternal women can also do some sit-ups, rope skipping, leg press and other sports, and also do yoga appropriately, which can promote the tightening of pelvic floor muscles. However, the pelvic floor muscles are severely relaxed, and the above methods cannot be improved. You can go to the hospital for treatment.