Tell me more about it.
The first step is to find. You have to find the right pelvic floor muscles: first try to contract the muscles around the vagina (between the root of male scrotum and anus) and the rectum, and try to lift these muscles. Yes, it's like you want to hold your breath and fart at the same time.
If you find it difficult and can't find it, there is an easier way to stop suddenly during urination. Do you feel which muscle is moving? This is the pelvic floor muscle. If you are not at ease, women can put their fingers into the vagina. When muscle control is correct, you should feel a slight contraction of the vagina. (golden swallow postpartum recovery)
The second step is to shrink. You must contract your muscles correctly: remember that the correct direction of muscle movement should be upward and inward, not downward. At the beginning of training, we should pay special attention to the correctness of training methods. Remember, we are practicing internal strength. When training, you can put your hands on your abdomen and buttocks to ensure that your abdomen, thighs and buttocks remain motionless during exercise.
There are a few tips:
Empty bladder before training
Don't hold your breath and breathe normally. When training correctly, talk and chat should not be affected. But try to concentrate, or try to count it out loud.
Do not contract the muscles of the abdomen, thighs and buttocks.
Don't pinch your leg.
The third step is replacement. In other words, rapid contraction and slow contraction alternate.
Slow contraction helps to strengthen pelvic floor muscles and help to control urine. The specific method is: 1. Lift the pelvic floor muscles and count 10 second; 2. Pelvic floor muscle contraction, meter 10 second; 3. Relax the muscles for 10 second; 4. Repeat this action 10 times. At the beginning, it may be good to hold on to 1 or 2 seconds at most, but don't give up, keep on holding on, and you can shrink longer and longer slowly.
Rapid contraction helps pelvic floor muscles resist sudden increase of abdominal pressure, such as coughing, sneezing or laughing. When urination is suddenly interrupted, rapid contraction will play a role. The specific methods are: 1. Quickly lift pelvic floor muscles; 2. Shrinkage 1 sec; 3. Relax muscles and rest 1 s; 4. Repeat 10 times.