Generally speaking, the best time for pelvic floor muscle repair is 42 days after delivery to within three months after delivery. The key time is three months to one year after delivery. It is also useful to do pelvic floor muscle repair for many years after delivery. Although the best recovery period has passed, it is not too late to start now!
Pelvic floor muscle repair is mainly divided into active repair and passive repair. Active repair includes Kegel exercise, abdominal breathing and yoga, while passive repair relies on professional instruments to repair pelvic floor muscles. The next four months will introduce how to repair pelvic floor muscles from these two angles.
First, active repair
1. Kegel movement
It can be started one week after delivery, which can promote vaginal contraction, improve urine leakage and prevent uterine prolapse. During exercise, contract and lift the anus upward for about 10 second, and then relax for 10 second to prevent muscle strain. Repeat after a break of 10 second, 20 times a day.
2. Abdominal breathing
You can take any posture, standing, sitting or lying down. It is recommended to sit down in the early stage. Bend your knees and lie flat, with one hand under our abdomen and navel. Imagine your belly is a balloon. Inflate air when inhaling, deflate when exhaling, and tighten as much as possible. The time of a breath is controlled at 10 to 15 seconds, and it can be done 20 times a day.
3. Yoga
Prepare a yoga ball, first tighten the ribs, fold them when breathing, close them with your hands, and relax when breathing; When you make a hip bridge, you can put your hands on the ground and suck air into your back. When exhaling, you can hold the ball and feel the pelvic floor muscles lift, then tighten the abdomen and recover the meat of the lower abdomen as much as possible. Lift it up with every breath and the ball will be caught on a diagonal line. Breathe when holding the ball on your side, and your abdomen will drive you to exert your strength. Breathing will hold the ball, and you will relax again when inhaling.
Two. Passive repair
As mentioned above, passive repair means that some auxiliary products are needed. I recommend you to start with wwo pelvic floor muscle repair instrument. This instrument is the same as the principle of repairing pelvic floor muscles in hospitals, both of which are stimulated by electricity. The price of a course of treatment in the hospital is around 1500, which takes almost six courses of treatment, but a wwo prosthetic device is quite cost-effective as long as 1500.
This instrument is also relatively simple to operate, the strength and time can be adjusted by itself, and compared with those common stainless steel probes, it is golden and very compact.
If you are worried about improper self-training at home, wwo's prosthetic device comes with a long probe, which can help us adjust the force point in time when exerting force, which is very good.