Pelvic floor muscle exercises, also known as Kegel exercises, are a set of exercises to strengthen the pelvic floor pubococcygeus caudalis muscle to enhance pelvic floor muscle support and prevent pelvic floor dysfunction , mainly for rehabilitation of all causes of urinary incontinence.
The specific methods are as follows:
Deep abdominal breathing exercises
- Lie flat on your back with your hands on your abdomen, inhale with your abdomen bulging, and exhale through your mouth, contracting your abdominal muscles as much as possible;
- Followed by hip exercises to contract the pelvic floor muscles, lift the hips from the bed and then restore for 1 time;
- Contract the abdominal muscles and gluteal muscles to lift the hips during inhalation, restore during inhalation, and hold the anal lift for 5 seconds;
- Do this 10 times in a row, 60 times a day.
Rectus abdominis and pelvic floor muscle exercises
Lie on your back with your legs flexed and your thighs against your abdomen, hold your legs with your hands and touch the tips of your toes, exhale deeply and sit your body forward, but your elbows should not touch the bed, then lie down and inhale deeply for 10 to 15 minutes/time, 3 to 4 times/day.
Sit-to-stand anal raises
Sit on the edge of a bed or stool, cross your feet, cross your arms or place them flat on your thighs, do a contraction to lift your anus when you rise and hold it for 5 to 10 seconds, relax and sit down, and so on for 10 to 15 minutes/time, 2 to 3 times/day.
Contracting the perineum and anus
Empty the urine in the bladder before the exercise, contract the perineum and anus forcefully for 3 to 5 seconds at the end of deep inhalation, repeat the above action after an interval of 10 to 15 seconds, then contract quickly for 5 to 10 times and then relax for 5 to 10 seconds, practice this repeatedly for 5 to 10 minutes each time, 3 to 4 times/day, consciously and actively interrupt 3 to 5 times each time when urinating, that is, actively contract the urethral sphincter to increase the contraction of the urethral The contraction force of the sphincter muscle.