What to do if the pelvic floor muscles are relaxed

In today's world where various diseases exist, in this era where bacteria and viruses are omnipresent, people's physical health is always the most important. Without a good body, nothing can be accomplished. These diseases make patients feel uncomfortable and painful, making it difficult for them to concentrate on work and study. Some people know very little about some diseases, so they don’t know how to deal with them. So what should you do if your pelvic floor muscles are relaxed?

Pelvic floor muscle training takes 14 weeks. Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one relaxation as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and relax, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time. Weeks 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time. Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time. Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.

Preventing pelvic floor muscle relaxation

The effect of ani-lift exercise

After years of media publicity, most modern people know about the anal lifting exercise. "It can improve male erections, enhance female sexual perception, treat constipation and urinary incontinence, and delay sexual desire decline. But it cannot be practiced at any time," said Stephanie Buller.

Disadvantages of pelvic floor exercises

People with severe constipation and rectal prolapse, who feel pain in the lower body and frequently get up at night, should undergo relaxation training under the guidance of a doctor and only start ani lifting exercises after all symptoms disappear. Otherwise, not only will the effect be insignificant, but the symptoms will also be aggravated due to increased muscle sensitivity. If discomfort symptoms recur during the exercise, you should also stop.

Introduction to 14-week pelvic floor muscle training

In the interview, Stephanie Buhler also recommended a complete pelvic floor muscle training method that takes 14 weeks.

Weeks 1 and 2 include three sets of movements: slowly contract and relax the pelvic floor muscles, one contraction and one relaxation as a set, each set lasting 10 seconds, practice 3 times a day, 10 sets each time; quickly contract and relax, 2 seconds per set, practice 3 times a day, 10 sets each time; tighten the pelvic floor muscles for as long as possible, once a day, 10-30 sets each time.

Weeks 3-6: Rotate your hips outward; lift your hips as high as possible; twist your hips to tilt them to one side as much as possible. Practice the above three sets of movements once a day, 10 to 30 times each time.

Week 7-10: Stand and slowly contract and relax the pelvic floor muscles; stand and quickly contract and relax the pelvic floor muscles; spread your legs as wide as your shoulders and slowly contract and relax the pelvic floor muscles; spread your legs twice as wide as your shoulders and slowly contract and relax the pelvic floor muscles; while contracting and relaxing the pelvic floor muscles, stand up and squat. Practice the above movements once a day, 5-10 times each time.

Week 11-14: Take small steps while levating the anus; take large steps while levating the anus; take large steps while sprinting while levating the anus. Practice the above three sets of movements once a day, 10 times each time.

After reading the above introduction on what to do if the pelvic floor muscles are relaxed, I think everyone should have some understanding. This disease requires exercise and training to achieve results. We should clearly formulate a set of targeted training plans and implement them persistently. We need to take good care of our bodies, exercise more and eat a balanced diet.