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How do I find my pelvic floor muscles?
Imagine that you are trying to stop yourself from passing wind and trying to stop your flow of urine mid-stream at the same time. The feeling is one of squeeze and lift, pulling up and in around your front and back passages. When you have practised the exercises for a while, you could try this during love-making, asking your partner whether he can feel the effect.
Some women will feel more happening at the front and some will feel more happening around their bottom. Don't worry too much about this. As long as you can feel a tightening in at least one of these areas, you will be exercising your pelvic floor.
Of course, that sounds easy enough. But the catch is that you have to squeeze and lift without:
pulling in your tummy
squeezing your legs together
tightening your buttocks
holding your breath
When you first try pelvic floor exercises, it is best to start in a comfortable position, for example, lying down (Bo and Finchenhagen 2003) in a quiet place. It may help you get a feel for where your muscles are. Once you know how to do the exercises in this position, try doing them when you are sitting down.
How can I perfect the exercise technique?
When you start out exercising your pelvic floor muscles, you may find that you hold your breath as you squeeze. You'll need to learn to breathe normally as you do the exercises. This is because when you cough or sneeze, you breathe out forcefully. If you can only tighten your muscles when you hold your breath, they will relax as you cough and won't stop urine leaks.
To help you get the technique right, try the following exercise:
Place one hand at the top of your bump and the other on one of your shoulders. Breathe normally for four or five breaths.
If your breathing is relaxed, you should find that the hand on your tummy moves up and down more than the hand on your shoulder. If this is not happening, try to stop your shoulders moving and let your tummy rise and fall naturally.
Gently pull up and in "down below" as you breathe out. When you are learning, don't try to pull up so hard that you have to hold your breath. Start with a gentle contraction until you have managed to co-ordinate your contraction with a breath out.
Try then to hold a contraction for a few seconds while you continue to breathe in and out as normal.
You may feel your lower tummy muscles tightening, and that's fine (Sapsford et al 2000). If you are tightening your upper tummy muscles (above your belly button) then you are trying too hard! Go back to the breathing exercise and start again.
You should aim to be able to hold a pelvic floor contraction for 10 seconds while breathing normally. If you lose your breathing control, stop and start again.
There is a way to help you check if you're doing the exercise properly. Only do this check if you have not been told to avoid sex during pregnancy and do not have any bleeding or infections in your bladder or vagina. Gently insert one or two fingers in your vagina when you are having a bath. Start doing the exercises. You should feel a squeeze and lift inside your vagina if you are exercising your pelvic floor muscles.
Once you have got the basic exercise down to fine art, you can add in fast pull-ups. Begin by making sure you are breathing in a relaxed way and then as you breathe out, pull up your pelvic floor muscles and let go quickly. Then try to pull up and let go quickly up to 10 times in a row without holding your breath.
This exercise helps your pelvic floor muscles to react quickly when you cough, sneeze or laugh. It only works if your pelvic floor muscles are strong enough to support all of your pelvic floor, which is why it is important to start with the slow contractions.
It is much harder to learn how to do these exercises after your baby is born, so practise as much as you can while you're pregnant.
How often do I need to exercise my pelvic floor muscles?
NICE recommends you should exercise eight times, three times a day (2006). If you are having problems with leaking urine you may need to do them more often. In fact, it's a good idea to do as many as you can as you go about your daily routine. You should aim to make pelvic floor exercises a part of your life for ever.
[ 本帖最后由 熏鱼 于 2010-1-21 11:25 编辑 ] |
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~~[小玩纸荣誉出品]~~澳洲海鲜百科全说！~~ 120+图片~~ (2011-6-27) Jinoramic 
楼主:ruishiguoji
发表于 2009-12-7 22:11
还有个人体质，就是有人撕裂有人不撕裂，皮肤肌肉有弹性的真让人羡慕。
ageId=0&
要是可以的话mm打算怎么调呀？可不可以传授一下~
