Can levator ani exercise exercise pelvic floor muscles?

First of all, the pelvic floor muscle repair needs Kegel exercise, which is different from levator ani exercise.

Many postpartum women also contract the muscles near the anus when exercising and contracting the pelvic floor muscles, so it is not as simple as you think that Kegel exercise = anus lifting or anus contraction exercise. Kegel exercise and levator ani exercise are not the same thing, they are very different.

The movement of lifting anus, as the name implies, is to contract the anus, and the main exercise is the sphincter near the anus.

By comparison, we can know that these two kinds of muscle groups are different, one in front and the other in the back. Relatively speaking, the action of lifting anus is less difficult, and Kaigl action is more difficult to master, so many women are more willing to practice the action of lifting anus, but is this ok?

The answer is yes, because these two groups of muscles are close together and will contract and relax together. However, postpartum women are mostly suffering from pelvic floor muscle relaxation injury, so it is best to choose Kegel exercise for exercise. After all, these two exercises are still biased.

How to do Kaigl exercise correctly?

Find the pelvic floor muscles

The first method is to stop urine flow when urinating and feel the tightening of pelvic floor muscles (only as a way to find pelvic floor muscles, not as daily exercise); Second, put your finger into the vagina for 2cm, and then clamp your finger hard. If it can be clamped tightly, the strength of pelvic floor muscles will be better. On the contrary, it shows that muscle strength is poor.

Practice method

A kind of muscle (slow muscle) exercise, which slowly tightens the muscles near the perineum and anus, persists for 3~5 seconds, slowly relaxes, and repeats this process after resting for 3~5 seconds.

The second kind of muscle (fast muscle) exercise is to quickly tighten and relax the muscles near the perineum and anus, and do it quickly for 5 times in a row, relax for 5 seconds, and repeat this process.

Exercise 3 times a day for 15 minutes (fast muscle+slow muscle). It is recommended to exercise in different periods, not at the same time.

Matters needing attention

1. During the whole pelvic floor exercise, all muscles except the pelvic floor muscles remain relaxed, so as to avoid tightening the muscles of abdomen, thighs and buttocks.

2. It is recommended to exercise with professional Kegel sports expert G-APP.

2. Breathe normally all the time, don't hold your breath.

3, women do not exercise during menstruation.

4, perseverance can see the effect.