1, urination exercise method
The patient sat on the bedpan and peed with his legs apart. Consciously contract the pudendal muscles to half, so that the urine flow is interrupted. At this time, the muscle that feels contraction is PC muscle. Note that putting your legs together or pressing your legs together can't stop the urine flow. Repeatedly urinating, urinating, urinating, is like repeatedly turning on and off the faucet. Some people can't stop the urine flow at first, and they can master it after several times.
2. Waist and leg exercises
The patient lies on his back, with his head and feet as fulcrums, raising the police department and contracting the PC muscle; Put down the police department and relax PC muscles at the same time. This will allow the waist, abdomen, legs, gluteal muscles and pudendal muscles to be exercised at the same time.
3. Wave practice
The patient sits in a chair and slowly contracts PC muscles from back to front. In the contracted state, count from one to ten, and then gradually relax from front to back. In my mind, I can imagine the tide by the sea, rising and falling gradually. Repeated practice and experience.
Slow motion is easy to make people impatient, and some quick action can be mixed in the middle. First, quickly and forcefully contract the muscles, and then quickly relax the outer drum, that is, not only the muscles relax, but also the muscles consciously bulge slightly outward. In this way, the contraction, external drum, contraction and external drum are continuously and forcefully performed, and the movement of slowly entering and slowly exiting is carried out. Patients with severe PC muscle relaxation can keep 100 contractions more than once a day. You can also practice standing or lying down after proficiency.