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The pelvic floor muscles are a very important group of muscles in our body, they are responsible for controlling urination, maintaining the position of internal organs, participating in sexual acts, etc. In our daily lives, we can take care of our pelvic floor muscles by:
1.Kegel exercises(Kegel Exercise): This is a specific exercise for the pelvic floor muscles that builds their strength and elasticity by contracting and relaxing them. The method is to find the pelvic floor muscles first, and try to stop urination when urinating. Then tighten the pelvic floor muscles, hold for 3-5 seconds, then relax and repeat several times. Exercise several times a day and see the results over time.
2.Yoga and Pilates:These exercises can help improve the strength and stability of your pelvic floor muscles. For example, cat-cow stretching, goat pose and other movements can exercise the pelvic floor muscles.
3.Eat a balanced diet:Maintain a balanced diet, avoid excessive intake of heavy and greasy foods, eat more vegetables and fruits, maintain intestinal health, and help maintain pelvic floor muscles.
4.Weight control:Excess weight puts pressure on the pelvic floor muscles, leading to a decline in their function. Maintaining a healthy weight through proper diet and exercise can help maintain your pelvic floor muscles.
5.Prevention of constipation:Straining to defecate for a long time can cause damage to the pelvic floor muscles, leading to a decrease in their function. Maintain intestinal health, prevent constipation, and help maintain pelvic floor muscles.
6.Regular check-ups:As we age, our pelvic floor muscles may experience problems such as relaxation and damage. Perform regular pelvic floor muscle function tests to detect problems in a timely manner**.
7.Husband and wife life rules:Maintaining a regular marital routine can improve the elasticity and contraction ability of the pelvic floor muscles.
8.Maintain good Xi habits:Avoid standing and sitting for a long time, maintain good bowel Xi habits, avoid overwork, and help maintain pelvic floor muscles. In short, maintaining pelvic floor muscles requires long-term persistence, and through exercise, diet, lifestyle and other adjustments, Xi and other aspects to enhance the strength and function of pelvic floor muscles. This not only prevents pelvic floor muscle-related diseases, but also improves quality of life.