1, warm-up: Kegel exercise can start with urination training. When urinating, try to stop at will for 4 or 5 times. After discovering this feeling of interrupted urination, don't practice when urinating in the future, so as not to cause urinary tract infection. After warming up, you can try the first stage of exercise.

2. Anal contraction movement: contract and lift the anus 10 second, and then relax 10 second. This is a standard action. Ma Bao can also try to contract the anus quickly, then relax and repeat it 20-50 times. This exercise can strengthen pelvic floor muscles, prevent incontinence and pelvic organ prolapse, promote venous blood return in pelvic area, increase blood flow in reproductive organs, prevent hemorrhoids and improve sexual function.

Extended data

1, postpartum mothers need postpartum pelvic recovery, especially postpartum pelvic changes of natural mothers. The pubic symphysis will open and the coccyx will be backward 1-2CM. If the pelvic floor is still open without timely repair, many organs in the pelvic cavity will change with the open pelvis.

2. One is urinary incontinence caused by relaxation of urethral sphincter; Secondly, the vaginal opening is slack, and the recovery of uterine ligament fails, which will cause uterine prolapse; Finally, because the pelvis plays a connecting role in the human structure, when the pelvic reduction fails, the shape of the lower limbs will change with the change of the pelvis.