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Why should postpartum women restore pelvic floor muscle function?

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PT Health Life – Exercises with tightening and relaxing movements will help strengthen pelvic floor muscle function in women, thereby improving bladder, genital, digestive function…

1. What is pelvic floor muscle dysfunction?

Pelvic floor dysfunction is a very common problem in postpartum women and women in general. The main cause is that the pelvic floor muscles stretch and sag during pregnancy and childbirth.

Pelvic floor muscles are an important muscle group that functions to support the pelvic area including the lower urinary system ( urethra , bladder), lower digestive system (anus, rectum) and reproductive system ( vagina , uterus).

Pregnancy and childbirth in women will weaken the pelvic floor muscles, affecting the function of organs in the pelvic area, the most important of which are the bladder, urethra, intestines, vagina…

Although pelvic floor muscle dysfunction does not directly affect life, it will affect women’s quality of life. This condition leads to symptoms of urinary tract disorders such as: urinary incontinence , constipation , impaired sexual function… If not detected and intervened early, it can lead to complications of uterine prolapse , prolapse. bladder, rectal prolapse …

2. Kegel exercises improve pelvic floor muscle function

To improve pelvic floor muscle function, women can practice rehabilitation exercises to improve pelvic floor muscles and support parts in the pelvic area. Among the exercises, Kegel is an exercise with tightening and relaxing movements that helps strengthen the pelvic floor muscles. Some exercises to restore pelvic floor muscle function that patients can practice at home are Kegel exercises or pelvic floor muscle exercises with a machine.

To practice specific Kegel exercises or with machines, patients need to be examined and consulted by medical staff to develop an exercise program suitable for their pelvic floor condition, helping to best improve their condition and quality. quality of life for postpartum women.

Women can take advantage of the time to practice Kegel exercises to help restore pelvic floor muscle function.

There are many Kegel exercises that women can practice at home or take advantage of short breaks while working… For Kegel exercises to be effective, women should keep in mind that they need to continue practicing during the day. long time.

Some exercises women can do at home to strengthen pelvic floor muscle function:

  • Step 1: Sit or lie down, relax the muscles in the thighs, buttocks and abdomen.
  • Step 2: Contract the sphincter muscles around the rectum as if trying to hold back urination or defecation, then relax these muscles, contract and relax again once or twice until you have identified the correct muscle to be trained. . During exercise, women try not to contract the muscles of the buttocks, thighs, abdominal muscles…
  • Step 3: While urinating, try to hold your urine for a short time and then continue urinating.

If you have identified the pelvic floor muscles that need to be trained, start practicing Kegel exercises:

  • Kegel exercise to hold urine: Practice contracting your vaginal muscles, then relaxing as if you were urinating, then holding back halfway. And repeat this movement many times for 10 – 20 minutes, at least twice a day for the best results.
  • Kegel exercises with fingers: Insert a finger into the vagina and try to contract the vaginal muscles to tighten around your finger. You will feel your vagina shrinking.
  • Vaginal contraction Kegel exercise, hold for 5 seconds: Women contract their vaginal muscles a little and maintain for 5 seconds. Then contract a little more, and count another 5 seconds. Continue contracting as hard as you can, counting another 5 seconds. After this step, women relax back, step by step, each step counting to 5. This is a time-consuming exercise and requires more perseverance than the previous exercises. However, the results this exercise brings are definitely much more effective.
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