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进行骨盆自由操的重要性

As Mums, just after we've had our baby we are usually strongly urged 通过 health visitors, midwives and other health professionals to ensure that we do our 骨盆底 演习. But what are our 骨盆底 muscles and why do they matter so much? 




甚至还有一系列 谨慎的运动追踪器 which can help manage the 演习 and keep you on track. A great reliable and trusted resource for further 在 formation on the 骨盆底 muscles is 白药房,他们还提供一系列 产品展示 and advice to assist with your 骨盆底 演习.

我们的骨盆底肌肉位于我们的两腿之间,它们将我们的骨盆器官固定在适当的位置,例如我们的膀胱,肠,子宫和阴道。 骨盆底肌肉 支持膀胱和肠道,并在排尿时给予控制。他们在膀胱收缩的同时放松 to let urine out.

As we get older our 骨盆底 muscles get naturally weaker, but those of us who have had 孩子可能也较弱 骨盆底肌肉。 

减弱的问题 骨盆底肌肉的问题是 尿失禁(随机 向下泄漏)以及减少 性生活中可能会出现敏感性。实际上,三分之一的女性会遇到此问题,而50-80%的女性会遇到 怀孕和分娩后骨盆底变弱。 但是好消息是您可以为此做些事情!

骨盆底 exercises 快速简便!最常见的方式 exercising and strengthening your 骨盆底肌是 舒适地坐着并挤压肌肉 当您上厕所时,您尝试停止尿液的流动。建议您先连续做10到15次,不要屏住呼吸或收紧胃。随着时间的流逝,您可以逐渐增加执行量,通常可以在2-3周内开始看到效果 following regular exercise. 

There are also other 演习 you can do whilst engaging your 骨盆底 such as bridges, wall squats, and star 跳起来都有助于加强它。 

你做了你的 pelvic floor 练习?您发现记住做起来容易吗?我不得不说 - 我实际上做了很多我的 whilst writing this post! 

在此网页上 有很多 commonly asked questions about 骨盆底 muscles with lots of useful answers which is so worth having a little read of. 

白药房目前正在抽奖,并将赠送Elvie(RRP£149)。可以找到如何输入的详细信息  这里.




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2条评论

  1. 我需要真正开始做某事。一世'm so lazy oops!

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  2. 我是从NHS网站上获得的。

    如果在上厕所时试图阻止尿液流,您会感觉到骨盆底肌肉。但是,不建议您定期停止中游尿液,因为它可能对膀胱有害。

    为了增强您的骨盆底肌肉,请舒适地坐着并连续挤压10至15次。请勿同时屏住呼吸或收紧胃,臀部或大腿肌肉。

    When you get used to doing 骨盆底 演习, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it and always have a rest between sets of squeezes.

    After a few months, you should start to notice the results. Your 在 continence should improve, as well as the sensitivity you experience during sex. You should carry on doing the 演习, even when you notice them starting to work.

    ....虽然可以工作,但需要付出努力。有时候你只是不't feel like 演习 on top of looking after your little ones and doing housework, but I guess it'最后值得。

    佐伊

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