When women are in the third trimester, the abdominal pressure will push the uterus downward in the direction of vagina, which will weaken and relax the muscle group support of pelvic floor muscles. Moreover, the heavier the fetus, the greater the pressure on the pelvic floor muscles, and the more likely it is to cause damage to the pelvic floor muscles, which leads to many times even if the mother just laughs and coughs, it will lead to urinary leakage.
Mothers don't have to worry too much. This kind of "urinary incontinence" is not a big problem. Doing more repair exercises at home will help us improve this situation. First of all, you need to find the pelvic floor muscle to exert force correctly, and then there are two ways to find the pelvic floor muscle:
1. Sitting on a stool and blowing balloons, you can feel the muscles at the pelvic floor, and the hard muscles are the pelvic floor muscles.
2. When urinating, squeeze hard in the middle to hold the urine. At this time, the muscle that feels urine is the pelvic floor muscle.
Found the pelvic floor muscle, and then there are some pelvic floor muscle repair exercises suitable for home:
1. prone position
It belongs to Kegel exercise, suitable for initial training, and urine should be excreted before exercise. Then bend your knees on both sides, lift your anus vigorously, contract the pelvic floor muscles for about 5 seconds, and then relax for about 10 seconds. You can do one group in the morning and one group in the evening, and just stick to two groups of exercises every day.
Step 2: Get down.
Squat can effectively exercise the muscles of pelvic floor muscles, which is conducive to strengthening the contraction function of pelvic floor muscles. When doing squats, the soles of the feet should be as wide as our shoulders, the soles of the feet should be opened to the outside for about 30 degrees, and the body should squat to within 90 degrees. Knees should be flush with the second toe, and calves and torso should be parallel when viewed from the side. At first, it was suggested to do 3 groups every day, each group 10. Later, after adapting to the intensity, the number of times can be increased in turn.
3. levator ani exercise
When lifting the anus, it is recommended to lie flat or stand, keep the whole body relaxed, clamp the buttocks and thighs, and take a deep breath. When inhaling, lift the anus for 10 second, then exhale, and relax when exhaling, so that one lift and one relaxation are once. It is recommended to do it twice a day, once in the morning and once in the evening, 30 times each time.