How to do Kaige Sports?

The movements of kaige mainly include two movements: shrinking yin and lifting anus.

First, practice steps

1, empty the bladder.

2. The first step to perceive the success of Kegel movement of pelvic floor muscle is to find and confirm pelvic floor muscle, which is the muscle group around vagina and anus. If you are not sure, you can try to hold back the urine when you urinate. If the urine flow stops, you have found your pelvic floor muscles. Note that this method cannot be used to exercise pelvic floor muscles.

3. Shrink the pelvic floor muscles and empty the urine first, choose your own comfortable position, sit or stand. Pelvic floor muscles contract when you should feel contraction and lifting. Continue to shrink, preferably to 10s. If you can't hold on, you can start from 5s or 3s, each time 15-20min, three times a day. When contracting, relax the muscles of the abdomen, thighs and buttocks, keep breathing smoothly, and don't hold your breath deliberately.

4. Relax the pelvic floor muscles before each contraction. Relax the pelvic floor muscles. You should feel the pelvic floor muscles descending and stretching. Take a deep breath, fully relax and prepare for the next contraction.

The "golden time" for prevention and treatment is generally 42 days to 6 months after delivery.

Second, the Kegel movement matters needing attention

1, try not to hold your breath, squeeze your hips or thighs, or push down instead of perineum contracting upward.

2. Keep practicing all day and integrate this sport into daily life.

3. Empty the bladder before exercise.

4. Don't interrupt the urine flow unless the pelvic floor muscles are positioned, which will lead to urinary tract infection.