Pelvic floor muscle exercises are designed to strengthen or lengthen the pelvic floor muscles. 这些运动也被称为凯格尔运动. They affect the muscles that support your uterus, bladder, small intestine, and rectum. Pelvic floor muscle exercises are a non-surgical method for treating:
- 尿失禁
- 膀胱过动症
- 脱垂
- 性功能障碍
如何锻炼骨盆底肌肉?
找到合适的肌肉. 这很重要. Your doctor or other health care provider will help you make sure you are doing the exercises correctly. You should try to tighten both the "hammock" and "triangle" muscles. Here are 3 methods to check for the correct muscle contractions:
- Try to stop the flow of urine when you are sitting on the toilet. 如果可以，说明你使用的是正确的肌肉. 一旦你找到了肌肉, we do not recommend routinely doing the exercises when you are trying to pass urine. It can interrupt the normal emptying mechanism for the bladder.
- 想象一下，试图阻止放屁. 挤压你会用到的肌肉. 你应该感觉到骨盆内有一种“拉”的感觉.
- 躺下，把手指伸进阴道. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger you are using the correct muscles.
为什么要锻炼骨盆底?
生活事件经常会削弱盆底肌肉. 怀孕, 分娩, and being overweight can all contribute to a weakening of the pelvic floor muscles. Usually, when these muscles are weak, you can help them get strong again with exercise. Activities that may put a strain on the pelvic floor can induce more contraction from these muscles. 你也可以有意识地收缩这些肌肉. Pelvic floor muscles are just like other muscles; exercise makes them stronger. 女性是否有膀胱或盆腔器官脱垂, 锻炼骨盆底肌肉是有用的, 即使在手术矫正后.
Pelvic floor exercises increase endurance and help relax the pelvic muscles. 这提供了支持，可以帮助缓解疼痛. 骨盆底练习有三种.
- 耐力收缩 help to strengthen the slow-twitch fibers that are used for support. These types of Kegels are also used for fatiguing out the pelvic floor during relaxation.
- 盆底放松 lengthens the muscles for patients with pelvic pain, constipation, and bladder dysfunction. To relax the pelvic floor muscles, breathe and release any muscle tension in the pelvic floor.
- 快速轻弹收缩 exercises can be used for urge suppression techniques during the day and night.
Exercising your pelvic floor muscles for just 5 minutes 2 to 3 times a day can make a big difference to your bladder control.
盆底肌肉和身体的锻炼
The part of your body including your hipbones is called the pelvic area. At the bottom of the pelvis are several layers of muscles and ligamentous tissue. These muscles and tissues span the openings within the pelvic bones.
阴道有三层支撑
- 在阴道的顶部, there are combinations of supportive tissues that cannot be consciously controlled with exercise.
- At the middle portion of the vagina, there are several flat muscles with the bladder resting on top. 这些是“吊床”肌肉. Together, the "hammock" muscles and surrounding ligaments provide support. 这些肌肉在阴道周围形成“V”形. With conscious contraction, these muscles can help to close the vagina and support the bladder.
- At the most external portion of the vagina is a triangular series of muscles. These "triangle" muscles, with conscious contraction, can also help close the vagina.
Pelvic floor muscle exercises mostly contract the middle and most external muscles of the pelvic floor. This exercise strengthens the muscles that contribute to holding the bladder and pelvic organs in place.
一些要点需要记住
- 首先，找一个安静的地方练习在你的浴室或卧室里，这样你就可以集中精力. 躺在地板上. Contract or tighten your pelvic muscles and hold for a count of 10. 放松，数到15. 每次锻炼最多重复10到15次.
- 你每天至少锻炼三次吗. Every day, use 3 positions, lying, sitting, and standing, to do your pelvic floor muscle exercises. You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. 使用这三种姿势可以使肌肉更强壮.
- 不要屏住呼吸 当你做这些练习的时候.
- 不要挤压其他肌肉 同时.
- 注意不要把肚子勒紧, 臀部, legs, or any other muscles besides the "hammock" and "triangle" muscles. Squeezing the wrong muscles can put more pressure on your bladder control muscles.
- 重复，但不要过度.
- 要有耐心. 不要放弃! 只要五分钟，一天三次. You may not feel your bladder control improve until 3 to 6 weeks after starting your exercises, but many women do note some improvement in just a few weeks.
Other ways to strengthen and protect the pelvic floor muscles
运动辅助工具也有帮助
- You can also exercise by using special vaginal weights or biofeedback. 另外, 如果你需要更多帮助, your health care provider can arrange to have you seen by a physical therapist that can provide more help.
直到你打喷嚏之后再捏
- You can protect your pelvic muscles from more damage by bracing yourself. Think ahead, just before sneezing, lifting, or jumping, and contract your pelvic muscles. After you train yourself to tighten the pelvic muscles for these moments, 你可能会发生更少的事故.
Summary
- Ask for help in identifying the "right" muscles to contract.
- 日常锻炼有助于增强骨盆肌肉.
- 盆腔运动确实能改善膀胱控制.
- Tighten your pelvic muscles before sneezing, lifting, or jumping.
- 盆腔肌肉无力会加重或引起膀胱问题.
- 耐心点，坚持下去!