Pregnancy and birth weigh strongly on the pelvic floor. The pregnancy hormones have relaxed the tissue and put your child on the pelvic floor.
But not too early to start exercises for the pelvic floor
Therefore, it makes sense to train the pelvic floor muscles. But not too soon: pelvic floor exercises are recommended less than eight weeks after a caesarean only from the sixth week after a normal birth. Exercises that can make them at home already before a recovery training course will show you their midwife. Tip: better not to long walk in the first two weeks after the birth of your child. Maximum of 30 minutes-rich, long walks weigh on the weakened pelvic floor – especially in hilly terrain.
Pelvic floor exercises can be good in everyday life, about ironing, TV, standing at the Office or in the car. As Änfängerin you need a little patience but, before you can entertain themselves also practicing: pelvic floor and mouth jaw area are closely linked. If you tense your pelvic floor, they are tense therefore initially also the mouth jaw area. Talking doesn’t work then rather.
Problems with a weak pelvic floor reflected until later
Without pelvic floor construction training many women notice after about a year, they suddenly have problems: you lose seeping urine when you laugh, cough, dance or in on and off movements such as the trampoline jumping. The affected women typically describe the feeling “It expresses something in the vaginal area”. An indication that the bottom was currently too strained. Then, lying down is announced to bring the pool into the horizontal.
Here a simple exercise: Hüftbreit put, it very slightly bend your knees and shoulders sink down. Pull up all sphincters and the vaginal Canal (when you wanted to hold back the urine). The tension pause briefly and then let loose. Repeat the whole thing several times and keep this as quiet breathing.
Next you can try out the same position out slightly above back and forth and sideways to commute. The movement proceeds from the legs. In doing so, they pull up the pelvic floor as long and it hold as you can.
Not practice but rather on the toilet according to the motto: “how long, I probably can stop the urine?” This can lead to bladder infections.
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