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. ?

Method 2: Wave motion.

The patient sits in a chair and slowly contracts PC muscles from back to front. In the contracted state, start with a string of 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. Quickly and forcefully contract first, and then quickly relax the outer drum.

In other words, we should not only relax the muscles, but also consciously bulge the muscles 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. Thinkers with severely flabby Pc muscles can keep 100 contractions more than once a day. You can also practice standing or lying down after proficiency. ?

Method 3: Cooperate with waist and leg exercises.

The patient lies on his back, with his head and feet as fulcrums, raising his hips and contracting PC muscles; Lower your hips and relax your PC muscles. This will allow the waist, abdomen, legs, gluteal muscles and pudendal muscles to be exercised at the same time. Holding your urine is a basic preparatory movement, and you can do wave movement directly after mastering it. After proficiency, you can also do it while waiting for the bus in the street, reading newspapers or watching TV at home, without any side effects.

Method 4: Waist and abdomen exercise.

First of all, you need to choose a suitable time, don't choose to eat within an hour. Then excrete the urine and feces of the body, otherwise it will stimulate the pc muscle to a certain extent and hinder the metabolism of the pc muscle.

Lie flat on the bed or yoga mat, first adjust your breathing 1 min, then keep your calves naturally bent, put your hands on your thighs naturally, or put them on your head, keep your hips still, support your upper body with the strength of your waist and abdomen for about 10 seconds, and then repeat this action. It is best to have 0/5 to 20 groups a day/kloc-which can exercise pc muscles.

Method 5: levator ani exercise.

The simplest and most widely known is the levator ani movement, which is usually carried out in the morning and evening. Shrink the anus when inhaling and relax when exhaling, which is very simple. Repeat it 20 ~ 30 times and do it again in a few minutes.

Method 6: Disc bone contraction exercise.

This kind of exercise is not limited to the field. Whether you are sitting, lying or even standing. When sitting, just make sure that the sitting posture is correct and the legs are shoulder-width, then naturally put your hands on your thighs, contract the pelvic muscles for at least 5 seconds, and then increase the duration according to your endurance.

When standing, the toes are shoulder-width apart, hands are naturally put down, and then pelvic muscles are contracted, and the length of time is adjusted according to their own quality; When lying down for exercise, the calf naturally bends after relaxation and the pelvis contracts. Compared with other exercise methods, this method is more practical, as long as you avoid one hour before and after meals.