Doing pelvic floor muscle exercise is helpful to exercise the contractility of vagina, anal sphincter and pelvic floor muscle. You can do it two or three times a day after delivery, each time 15 minutes. Specific methods: inhale deeply, tighten the anus 10 to 15 seconds, then exhale deeply, relax the anus, and so on.

Horizontal movement:

1, lie on your back on the edge of the bed, put your hips on the edge of the bed, and keep your legs straight. Do not touch the ground. Hold the edge of the bed by hand to prevent it from slipping. Legs together, slowly lift, body close, knees straight. When your legs are raised above your body, hold your legs with your hands, make them lean against your abdomen and keep your knees straight. Then, slowly put it down and restore the original posture.

2. Lie on your back and gently insert a finger into your vagina. At this time, try to relax your body, and then actively contract your muscles and clamp your fingers. Inhale when you contract your muscles, and you can feel the wrapping force of your muscles on your fingers. When you relax your muscles, exhale and repeat several times. Muscle contraction lasts for 3 seconds at a time, and then relaxes for 3 seconds. Now you can take out your finger. And continue to practice relaxing and contracting muscles. Concentrate on feeling the contraction and relaxation of muscles. It will take several weeks to reach this goal gradually from 5 seconds to 65,438+00 seconds. If Kaigl's practice lasts at least 6 weeks, if he can contract and relax freely during the practice, he can quickly change from contraction to relaxation, contracting once a second and relaxing once a second.

3. In addition, it is meaningful to practice pushing the vaginal muscles outward. At the beginning of practice, you can lie on your back in bed, relax your body and concentrate on the action of levator ani contraction. It is especially important to note that your legs, hips and abdominal muscles cannot be forced; After experiencing the contraction of pelvic floor muscles, focus on vagina and urethra, and repeat the frequency of contraction and release. Do pelvic floor muscle 1 ~ 2 times a day, each time 10 minute. Exercise lasts for about 6 ~ 8 weeks, which will not only tighten the vaginal muscles, but also improve the sensitivity to the vagina. You can do this exercise at any time when you are proficient.