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如何做盆底锻炼

盆底运动(或凯格尔)是有用的——有人说是必要的——在怀孕和产后,以及仅仅在日常生活中进行的锻炼。但它们是什么,你怎么做,它们到底有什么作用?继续读下去,了解你需要知道的一切。

由Mumsnet HQ.|最近更新,2021年7月2日

Pelvic floor exercises (or kegels) are useful \u2013 some say essential \u2013 exercises to do in pregnancy and after childbirth, as well as just in everyday life. But what are they, how do you do them, and how exactly do they help? Read on for everything you need to know.<\/p>","value":"

Pelvic floor exercises (or kegels) are useful \u2013 some say essential \u2013 exercises to do in pregnancy and after childbirth, as well as just in everyday life. But what are they, how do you do them, and how exactly do they help? Read on for everything you need to know.<\/p>"},{"meta_id":107320,"post_id":7333,"meta_key":"body","meta_value":"a:17:{i:0;s:7:\"content\";i:1;s:3:\"mpu\";i:2;s:7:\"content\";i:3;s:5:\"image\";i:4;s:7:\"content\";i:5;s:11:\"block-quote\";i:6;s:7:\"content\";i:7;s:5:\"image\";i:8;s:7:\"content\";i:9;s:11:\"block-quote\";i:10;s:7:\"content\";i:11;s:5:\"image\";i:12;s:7:\"content\";i:13;s:11:\"block-quote\";i:14;s:7:\"content\";i:15;s:3:\"mpu\";i:16;s:7:\"content\";}","value":["content","mpu","content","image","content","block-quote","content","image","content","block-quote","content","image","content","block-quote","content","mpu","content"]},{"meta_id":107324,"post_id":7333,"meta_key":"body_0_content","meta_value":"

What is the pelvic floor?<\/h2>

The pelvic floor is the set of sling-like muscles at the base of your pelvis that supports your uterus, bladder and bowel \u2013 effectively keeping them all in place. During pregnancy<\/a> and labour<\/a>, these muscles are put under a lot of strain.<\/p>","value":"

What is the pelvic floor?<\/h2>

The pelvic floor is the set of sling-like muscles at the base of your pelvis that supports your uterus, bladder and bowel \u2013 effectively keeping them all in place. During pregnancy<\/a> and labour<\/a>, these muscles are put under a lot of strain.<\/p>"},{"meta_id":606520,"post_id":7333,"meta_key":"_edit_last","meta_value":"12","value":"12"},{"meta_id":606521,"post_id":7333,"meta_key":"_expiration-date-status","meta_value":"saved","value":"saved"},{"meta_id":606522,"post_id":7333,"meta_key":"_edit_lock","meta_value":"1625243705:12","value":"1625243705:12"},{"meta_id":606534,"post_id":7333,"meta_key":"_metadata_meta_title","meta_value":"field_5ff8482f6b791","value":"field_5ff8482f6b791"},{"meta_id":606535,"post_id":7333,"meta_key":"_metadata_meta_description","meta_value":"field_5ff848406b792","value":"field_5ff848406b792"},{"meta_id":606536,"post_id":7333,"meta_key":"metadata_do_not_allow_indexing","meta_value":"0","value":"0"},{"meta_id":606537,"post_id":7333,"meta_key":"_metadata_do_not_allow_indexing","meta_value":"field_60255d5f751c0","value":"field_60255d5f751c0"},{"meta_id":606538,"post_id":7333,"meta_key":"metadata","meta_value":"","value":""},{"meta_id":606539,"post_id":7333,"meta_key":"_metadata","meta_value":"field_5fd3830066848","value":"field_5fd3830066848"},{"meta_id":606540,"post_id":7333,"meta_key":"show_sponsored_content_disclaimer","meta_value":"0","value":"0"},{"meta_id":606541,"post_id":7333,"meta_key":"_show_sponsored_content_disclaimer","meta_value":"field_6070087df5508","value":"field_6070087df5508"},{"meta_id":606542,"post_id":7333,"meta_key":"_standfirst","meta_value":"field_5fd38e9e96b76","value":"field_5fd38e9e96b76"},{"meta_id":606543,"post_id":7333,"meta_key":"content_author","meta_value":"8069","value":"8069"},{"meta_id":606544,"post_id":7333,"meta_key":"_content_author","meta_value":"field_5fd379f22a693","value":"field_5fd379f22a693"},{"meta_id":606545,"post_id":7333,"meta_key":"hero_image","meta_value":"14414","value":"14414"},{"meta_id":606546,"post_id":7333,"meta_key":"_hero_image","meta_value":"field_6006f13821768","value":"field_6006f13821768"},{"meta_id":606547,"post_id":7333,"meta_key":"_body_0_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":606548,"post_id":7333,"meta_key":"body_1_id","meta_value":"1","value":"1"},{"meta_id":606549,"post_id":7333,"meta_key":"_body_1_id","meta_value":"field_605356a45ac1b","value":"field_605356a45ac1b"},{"meta_id":606550,"post_id":7333,"meta_key":"body_2_content","meta_value":"

Where is the pelvic floor?<\/h2>

If you\u2019re scratching your head, see the diagram below.<\/p>","value":"

Where is the pelvic floor?<\/h2>

If you\u2019re scratching your head, see the diagram below.<\/p>"},{"meta_id":606551,"post_id":7333,"meta_key":"_body_2_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":606552,"post_id":7333,"meta_key":"body_3_title","meta_value":"","value":""},{"meta_id":606553,"post_id":7333,"meta_key":"_body_3_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":606554,"post_id":7333,"meta_key":"body_3_image_image","meta_value":"14415","value":"14415"},{"meta_id":606555,"post_id":7333,"meta_key":"_body_3_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":606556,"post_id":7333,"meta_key":"body_3_image_text","meta_value":"","value":""},{"meta_id":606557,"post_id":7333,"meta_key":"_body_3_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":606558,"post_id":7333,"meta_key":"body_3_image_width","meta_value":"full","value":"full"},{"meta_id":606559,"post_id":7333,"meta_key":"_body_3_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":606560,"post_id":7333,"meta_key":"body_3_image","meta_value":"","value":""},{"meta_id":606561,"post_id":7333,"meta_key":"_body_3_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":606562,"post_id":7333,"meta_key":"body_4_content","meta_value":"

What happens to your pelvic floor during pregnancy?<\/h3>

Your pelvic floor goes through a tremendous amount of strain in pregnancy. The muscles can become stretched and weak because of the continual weight. As your baby grows bigger, the amount of pressure put on it gets larger, making it harder for it to do its job of preventing incontinence, treating prolapse and improving sex.<\/p>

Childbirth<\/a> compounds these problems and can do some real damage to the pelvic floor. Nearly a third of women develop some level of stress incontinence after giving birth<\/a>.<\/p>

Many women can testify to the effects of this and what happens when your pelvic area is put under stress, such as when you sneeze, laugh, cough, run, or have a few too many wines and clamber onto the kids' trampoline.<\/p>","value":"

What happens to your pelvic floor during pregnancy?<\/h3>

Your pelvic floor goes through a tremendous amount of strain in pregnancy. The muscles can become stretched and weak because of the continual weight. As your baby grows bigger, the amount of pressure put on it gets larger, making it harder for it to do its job of preventing incontinence, treating prolapse and improving sex.<\/p>

Childbirth<\/a> compounds these problems and can do some real damage to the pelvic floor. Nearly a third of women develop some level of stress incontinence after giving birth<\/a>.<\/p>

Many women can testify to the effects of this and what happens when your pelvic area is put under stress, such as when you sneeze, laugh, cough, run, or have a few too many wines and clamber onto the kids' trampoline.<\/p>"},{"meta_id":606563,"post_id":7333,"meta_key":"_body_4_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":606564,"post_id":7333,"meta_key":"body_5_quote","meta_value":"I didn't do pelvic floor exercises during pregnancy. Trampolines now fill me with fear and when I sneeze I automatically cross my legs.","value":"I didn't do pelvic floor exercises during pregnancy. Trampolines now fill me with fear and when I sneeze I automatically cross my legs."},{"meta_id":606565,"post_id":7333,"meta_key":"_body_5_quote","meta_value":"field_5ff70e2f79410","value":"field_5ff70e2f79410"},{"meta_id":606566,"post_id":7333,"meta_key":"body_6_content","meta_value":"

Read next: Postnatal running: How to return to running after having a baby<\/a><\/h3>

\"Mine never fully recovered from my first pregnancy\/birth. I noticed the leaking mostly when I started running.\"<\/em><\/p>

\"My pelvic floor was pretty bad initially. I found that tampons would no longer stay put.\"<\/em><\/p>

To give your pelvic floor muscles a fighting chance of being able to do their job after the stresses and strains of pregnancy and labour, it's good to get into the habit of doing some strengthening pelvic floor exercises \u2013 sometimes called kegel exercises \u2013 whenever you get a chance.<\/p>

What are pelvic floor exercises (or kegels)?<\/h2>

What are kegels? Put simply, they\u2019re exercises which strengthen your pelvic floor, and they can help during childbirth and when you're recovering afterwards. But they don\u2019t just relate to pregnancy \u2013 they can also improve your sex life<\/a>, help stop incontinence, and treat prolapse. For this reason, both men and women can do pelvic floor exercises.<\/p>

But how do you do kegel exercises? Well, imagine you're having a wee and are trying to stop mid-flow. The muscles you squeeze to do this are your pelvic floor. If you've done pilates or yoga before, you'll probably be familiar with them already.<\/p>

When you squeeze these muscles, you're exercising them.<\/p>","value":"

Read next: Postnatal running: How to return to running after having a baby<\/a><\/h3>

\"Mine never fully recovered from my first pregnancy\/birth. I noticed the leaking mostly when I started running.\"<\/em><\/p>

\"My pelvic floor was pretty bad initially. I found that tampons would no longer stay put.\"<\/em><\/p>

To give your pelvic floor muscles a fighting chance of being able to do their job after the stresses and strains of pregnancy and labour, it's good to get into the habit of doing some strengthening pelvic floor exercises \u2013 sometimes called kegel exercises \u2013 whenever you get a chance.<\/p>

What are pelvic floor exercises (or kegels)?<\/h2>

What are kegels? Put simply, they\u2019re exercises which strengthen your pelvic floor, and they can help during childbirth and when you're recovering afterwards. But they don\u2019t just relate to pregnancy \u2013 they can also improve your sex life<\/a>, help stop incontinence, and treat prolapse. For this reason, both men and women can do pelvic floor exercises.<\/p>

But how do you do kegel exercises? Well, imagine you're having a wee and are trying to stop mid-flow. The muscles you squeeze to do this are your pelvic floor. If you've done pilates or yoga before, you'll probably be familiar with them already.<\/p>

When you squeeze these muscles, you're exercising them.<\/p>"},{"meta_id":606567,"post_id":7333,"meta_key":"_body_6_content","meta_value":"field_5ff5e32e00b35","value":"field_5ff5e32e00b35"},{"meta_id":606568,"post_id":7333,"meta_key":"body_7_title","meta_value":"","value":""},{"meta_id":606569,"post_id":7333,"meta_key":"_body_7_title","meta_value":"field_602a92c901c21","value":"field_602a92c901c21"},{"meta_id":606570,"post_id":7333,"meta_key":"body_7_image_image","meta_value":"14417","value":"14417"},{"meta_id":606571,"post_id":7333,"meta_key":"_body_7_image_image","meta_value":"field_5ff70e497941a","value":"field_5ff70e497941a"},{"meta_id":606572,"post_id":7333,"meta_key":"body_7_image_text","meta_value":"","value":""},{"meta_id":606573,"post_id":7333,"meta_key":"_body_7_image_text","meta_value":"field_60103b17570e9","value":"field_60103b17570e9"},{"meta_id":606574,"post_id":7333,"meta_key":"body_7_image_width","meta_value":"full","value":"full"},{"meta_id":606575,"post_id":7333,"meta_key":"_body_7_image_width","meta_value":"field_5ff70e497941b","value":"field_5ff70e497941b"},{"meta_id":606576,"post_id":7333,"meta_key":"body_7_image","meta_value":"","value":""},{"meta_id":606577,"post_id":7333,"meta_key":"_body_7_image","meta_value":"field_5ff70e4979419","value":"field_5ff70e4979419"},{"meta_id":606578,"post_id":7333,"meta_key":"body_8_content","meta_value":"

How to do pelvic floor exercises<\/h2>

Here\u2019s how to do kegels, step by step:<\/p>

孕妇坐

什么是骨盆楼?

盆底是骨盆底部的一组吊带状肌肉,支撑着你的子宫、膀胱和肠道——有效地保持它们在原位。在怀孕劳工,这些肌肉在很大的压力下。

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盆底在哪里?

如果您正在抓头,请参阅下图。

怀孕期间骨盆底会发生什么变化?

你的骨盆底在怀孕期间承受了巨大的压力。由于持续的重量,肌肉会变得伸展和无力。随着你的宝宝越来越大,施加在它身上的压力也越来越大,使得它更难做它的工作,防止尿失禁,治疗脱垂和改善性。

分娩化合物这些问题,可以对骨盆底做一些真正的伤害。近三分之一的女性发展了一些水平分娩后压力失禁

许多女性可以证明这一点,当你的骨盆区域受到压力的影响时,例如当你打喷嚏,笑,咳嗽,跑,或有几个太多葡萄酒和攀登孩子的蹦床时会发生什么。

怀孕期间我没有做盆地楼面。蹦床现在充满了恐惧,当我打喷嚏时,我会自动穿过我的腿。

阅读下一个:产后运行:有一个婴儿后如何返回跑步

“我从未完全从我的第一次怀孕/出生中恢复过来。当我开始跑步时,我注意到了大部分泄漏。”

“一开始我的骨盆底很糟糕。我发现卫生棉条再也放不动了。”

在经历了怀孕和分娩的压力和紧张之后,为了让你的盆底肌肉有一个战斗的机会能够完成它们的工作,只要你有机会,最好养成做一些加强盆底运动的习惯——有时称为凯格尔运动。

什么是盆底运动(或凯格尔)?

凯格尔是什么?简单地说,这些练习可以加强你的骨盆底,在分娩期间和之后的恢复过程中都有帮助。但它们不仅与怀孕有关——它们也可以改善你的性生活,帮助停止尿失禁,并治疗脱垂。因此,男性和女性都可以进行盆底锻炼。

但是你是怎么做凯格尔练习的?好吧,想象一下,你有一个呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜呜。你挤压的肌肉是你的骨盆楼。如果您之前完成了普拉提或瑜伽,则可能已经熟悉它们了。

当你挤压这些肌肉时,你就是在锻炼它们。

孕妇坐着

如何做盆底锻炼

以下是如何进行Kegels,一步一步:

  • 一个标准的盆底技巧是想象你在排尿的时候试图阻止尿液的流动——从骨盆前部收紧你的肌肉,然后向底部旋转。请注意“想象”——你可以试着停一次尿,以便更好地了解如何加强盆底,但频繁这样做可能会损害膀胱。
  • 它也可能有助于想象你正在吸引一些东西,并向你的阴道拉到阴道中,向上拉肌肉。
  • 保持肌肉收紧10的数量,然后让他们去放松。做这个五次。
  • 确保您正常呼吸,避免拧紧腿,胃或底部。只是专注于骨盆底肌肉。
  • 当您习惯时,尝试连续拧紧和放松肌肉,而不会握住张力。这10到15次。
  • 一种变化是把盆底肌肉想象成一个升降机,逐渐地把它们挤压得更紧,就好像它们从一层上升到另一层。

“深吸一口气,慢慢释放时用力挤压。然后屏住呼吸,第三次呼气时放松。”

“你的臀部应该放松,腹部肌肉也应该放松。”

骨盆楼练习工作前有多长时间?

如果你定期做凯格尔运动,你应该在几个月内开始注意到结果。坚持做你的练习来加强盆底,即使你注意到它们开始起作用。

“我发现,现在我已经40多岁了,做了这么多年,终于有了回报。我的孩子似乎比大多数人的健康得多,而且我已经生了五个孩子了。”

我什么时候开始做盆底练习?

现在!每个女性,无论怀孕与否,都能从锻炼这些肌肉中获益。凯格尔的好处不仅仅局限于你怀孕后的身体——保持骨盆底的健康和健康,可以通过提高性生活的敏感度,从而获得更强烈的性高潮,从而帮助你享受满意的性生活。

在怀孕前开始凯格练习也可以帮助抵御怀孕和分娩,体重增加或老化可以加剧的问题。

拥有强壮的盆底肌肉也有帮助当分娩,因为在分娩的第二阶段,当你需要把你的孩子推出来的时候,它们是有用的。如果你在分娩过程中经历了会阴撕裂,它们也可以帮助你愈合得更快。

停止撒尿中流量可以是一种有用的检查骨盆地板肌肉越来越强,但这不应该用作肌肉训练,因为你可以给自己尿液感染。

我应该多久锻炼一次我的骨盆楼?

随着骨盆楼的练习,在没有人注意到的情况下你的业务,尽量尽可能经常去做。不要过度呢,并确保你知道如何放松肌肉以及拧紧它们 - 这可以帮助在劳动的第二阶段,在你的阴道周围放松肌肉可能会帮助你避免避免损害你的危险。

每个人都应该旨在使这些练习是一个定期的活动,以维持健康和全运作的盆底肌肉。尝试将它们与您每天所做的其他事情相关联,例如在您的常规通勤期间,检查Twitter,或观看您最喜欢的节目。这样,你更有可能记得要做它们。

使用片剂的孕妇

“我开始试着记住在地铁或火车上做这些动作,这让我产生了联想。”

“如果有必要,在冰箱上贴张便条。”

如果我不锻炼盆底肌肉会发生什么?

骨盆楼练习有助于避免在怀孕和分娩期间可能遇到的功能问题。并作为英国国家分娩联合会它“还可以防止脱垂,也就是骨盆器官掉入阴道的地方。”

皇家产科医生和妇科医生引用盆腔脱垂的症状如下:

  • 感觉骨盆有一种拖拽或沉重的感觉
  • 性爱的不适和缺乏感觉
  • 阴道前壁或后壁的突出。这种鼓胀可能延伸到阴道外。
  • 膀胱或肠道失禁

你的骨盆底在性交中也扮演着重要的角色——脆弱的骨盆底会影响你获得性高潮的能力,这似乎是一个值得注意的好理由。

骨盆底练习对性爱的乐趣有显著的影响,坦率地说,我认为这是记住去做的一个很好的回报。

盆底运动真的有效吗?

凯格尔真的有用吗?简单的回答是肯定的:一般来说,他们应该这样做。然而,每个人的身体都是不同的,如果你发现它们无效,可能是时候求助于你的医生了。

电刺激

近年来,有一些关于电刺激治疗盆底问题的讨论——尤其是当你无法自己收缩肌肉时。

这是将小探头插入阴道的地方,电流通过该探头延伸 - 在锻炼身上时加强您的骨盆底部肌肉。有些女人发现这个不舒服,但如果你自己有问题,可以帮助自己做盆地肌肉收缩。

在某些情况下还需要用电刺激在英国国民健康保险制度.你也可以购买自己的设备在家使用——它们的零售价约为50英镑,但一定要先和你的医生谈谈。

也有人呼吁让这种治疗更加常规(就像在其他国家一样,比如法国)。

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“我有一个电动一体 - 它的费用55个差别左右,并且确实非常好。它具有不同的不同程序和可变强度和脉冲率。”

“这些电子信号会向你的肌肉发送电信号,帮助它们收缩。对于像我这样有无用的盆底肌肉的女性来说,它们很有用。”

“物理治疗师有阴道设备,电气刺激内部肌肉,以及向您屏蔽屏幕上挤压的精确强度的设备,以及屏幕上的强度。目标既越来越厉害。”

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