How to Exercise the Pelvic Floor Muscles
Jul 22, 2022
Source: Cainiu Health
Dr. Chen Zhe
Introduction
Pelvic floor muscles can generally be strengthened through Kegel exercises. The specific steps for performing Kegel exercises are as follows: Sit naturally and comfortably on a soft chair with both feet flat on the floor; gently contract the muscles around the anus upward and hold for 2–3 seconds; then slowly relax for 10 seconds. Repeat this “contract-and-relax” cycle approximately 50 times.
After pregnancy and childbirth, women’s pelvic floor muscles often become lax and should be rehabilitated promptly to prevent chronic injury. Pelvic floor muscle training can generally be achieved through Kegel exercises (anal lift exercises), the specific steps of which are as follows:
1. Sit naturally and comfortably on a soft chair, with both feet flat on the floor and legs vertically downward;
2. Contract the muscles around the anus upward and hold for 2–3 seconds;
3. Then slowly relax for 10 seconds;
4. Repeat steps 2 and 3 approximately 50 times.
Kegel exercises can be performed at any time during daily life; however, they are most effective when done while sitting or lying down.
