In modern society, more and more couples are realizing the importance of healthy reproduction. Sometimes the process of trying to conceive can be confusing and confusing. Fortunately, pelvic floor muscle exercise programs that improve fertility have become good news for couples trying to conceive.
Pelvic floor muscle exercises are a simple yet effective method designed to increase the elasticity and strength of the pelvic floor muscles. These muscles are located in the pelvic floor and support the uterus, bladder, and rectum. By exercising the pelvic floor muscles, couples can improve their fertility and reduce some fertility-related problems, such as urinary incontinence and vaginal laxity.
One study shows that pelvic floor muscle exercises can improve fertility. In the study, participants underwent a 12-week pelvic floor muscle exercise program and found that most participants experienced significant improvements in their fertility. This shows that pelvic floor muscle exercise can be an effective auxiliary method for couples preparing for pregnancy.
So, how to do pelvic floor muscle exercises? Here are some simple exercises:
1. Breathe deeply: Sit in a comfortable position, relax your body, and breathe deeply. As you inhale, slowly tighten your pelvic floor muscles; as you exhale, slowly relax these muscles. Repeat 10 times.
2. Levitation anus exercise: Sit on a chair and relax your body. Then, imagine that you are trying to hold in the urine and tighten the muscles around your anus and vagina. Hold the tight position for 5 seconds, then relax. Repeat 10 times.
3. Bridge exercise: Lie on your back on the floor, knees bent, and feet flat on the floor. Then, use your hips and abs to lift your hips off the floor until you form a straight line. Hold this position for 5 seconds, then slowly lower your hips. Repeat 10 times.
4. Balance training: While standing, shift your weight to one foot. Then, try to tighten your pelvic floor muscles to maintain balance. Hold this position for 10 seconds, then switch feet and repeat.
The above are some simple pelvic floor muscle exercises that can be easily performed at home. For best results, it is recommended to seek professional guidance or take a pelvic floor muscle training class.
So pelvic floor muscle exercise is an effective way to improve fertility. Couples preparing for pregnancy can improve their fertility by continuing to practice pelvic floor muscle exercises to enhance the elasticity and strength of the pelvic floor muscles. If you are in the stage of preparing for pregnancy, you may wish to try these simple and effective exercises to make your journey of preparing for pregnancy no longer confusing.
The pregnancy preparation period is a very important stage for couples preparing to have a child. Preparing your physical and mental health is critical during this phase. One of the important aspects is the pelvic floor musclesMeat exercise. In this article, we will introduce you to a detailed guide to pelvic floor muscle exercises to help you conceive a baby from a healthy perspective.
The pelvic floor muscles are one of the important supporting muscle groups of the human body. They are located at the bottom of the pelvis and are responsible for maintaining the normal functions of the bladder, uterus, rectum and other organs. As age increases and lifestyle changes, many people\’s pelvic floor muscles gradually become looser, which not only affects the quality of daily life, but may also adversely affect the pregnancy and delivery process.
In order to maintain the health of the pelvic floor muscles, we can do the following Steps to perform the exercise:
1. Find the right muscles: We need to find the pelvic floor muscles. You can try to stop the flow of urine while urinating so that you can feel the contraction of your pelvic floor muscles. But please note that this is just a way to find muscle and should not become a daily exercise routine.
2. Master the correct posture: Finding the correct posture is the key to pelvic floor muscle exercise. You can choose to sit in a chair or lie on the bed. Keep your body relaxed and do not force your abdominal or buttock muscles to replace the contraction of your pelvic floor muscles.
3. Start exercising: Once you have found the correct position, you can begin pelvic floor muscle exercises. Contract the muscle forcefully, as if trying to stop urinating, then slowly release the muscle, repeating 10 times. Do it 3-4 times a day, with a period of time between each exercise.
4. Persist and exercise more: Persistence is the key to success. Try to exercise your pelvic floor muscles every day. Over time, you can gradually increase the time and frequency of contracting and releasing the muscles.
In addition to pelvic floor muscle exercises, there are some other things to pay attention to. Remember:
– Eat a healthy diet: Maintaining a balanced diet is very important in preparing for pregnancy. Eat enough protein, vitamins and minerals and try to avoid too much caffeine and sugar.
– Maintain weight: Being overweight or underweight may cause certain difficulties in pregnancy preparation and pregnancy. Maintaining an appropriate weight can improve your chances of success in trying to conceive.
– Relax: Stress can have negative effects on the body. Find a way to relax that suits you, such as yoga, meditation or reading, to help relieve stress and maintain physical and mental balance.
With the above pelvic floor muscle exercise guidelines and precautions, you can prepare your ownBe well prepared for the journey to pregnancy. Please remember that everyone\’s physical condition and needs are different, and it is recommended that you seek the advice of a medical professional or obstetrician if you have any health questions or concerns.
I wish every couple who is preparing to have a child good health Welcome the arrival of new life smoothly!
