Postpartum pelvic floor rehabilitation is an issue that every mother needs to pay attention to, because the delivery process can cause certain damage to the pelvic floor muscles. If timely rehabilitation training is not carried out, it may lead to complications such as urinary incontinence and uterine prolapse. Many mothers are not familiar with how to carry out postpartum pelvic floor rehabilitation. This article will explain the methods and precautions of postpartum pelvic floor rehabilitation from five aspects, hoping to be helpful for your postpartum recovery.
1、 Do you know the function of pelvic floor muscles?
Pelvic floor muscles are a group of muscles located at the bottom of the pelvis, whose main function is to support organs within the pelvic cavity, including the bladder, uterus, rectum, etc. During pregnancy and childbirth, the pelvic floor muscles are subjected to significant pressure, which can easily lead to muscle relaxation, tearing, and other issues. Therefore, postpartum pelvic floor muscle rehabilitation training is very necessary.
2、 Choose the appropriate rehabilitation method
(1) Pelvic floor muscle exercise: This is the most common and effective pelvic floor rehabilitation method. By contracting and relaxing the pelvic floor muscles, it can enhance muscle strength and endurance, and solve the problem of muscle relaxation. Mothers can exercise their pelvic floor muscles at any time and any place, such as while waiting at traffic lights or watching TV.
（2） Electrical stimulation therapy: This is a treatment method that uses electrical current to stimulate pelvic floor muscles and promote muscle contraction. Electrical stimulation therapy can enhance the strength of pelvic floor muscles in a short period of time, but it needs to be carried out under the guidance of a doctor.
（3） Biofeedback therapy: This is a treatment method that monitors the electrophysiological signals of pelvic floor muscles to help mothers understand their muscle status and adjust their exercise methods. Biofeedback therapy needs to be conducted in professional institutions.
（4） Surgical treatment: For severe pelvic floor muscle relaxation or tear, surgical treatment may be necessary. Surgical methods include vaginal repair, laparoscopic surgery, etc; Surgical treatment needs to be carried out under the advice of a doctor.
3、 Mastering the correct exercise essentials
(1) Finding the right muscles: When pregnant women engage in pelvic floor muscle exercises, the first step is to find the correct muscles. You can find the pelvic floor muscles by imagining the feeling of forcefully stopping urine from flowing out while holding it.
（2） Maintain the correct posture: Pregnant women should maintain the correct posture when exercising their pelvic floor muscles. You can choose to sit, stand, or lie down, but make sure your abdominal, hip, and thigh muscles are relaxed.
（3） Control breathing: Pregnant women should control their breathing during pelvic floor muscle exercises. Relax pelvic floor muscles during inhalation and contract pelvic floor muscles during exhalation; Usually, 10-15 contractions and relaxations can be performed per workout.
4、 Grasp the frequency and intensity of exercise
(1) Frequency: Postpartum pelvic floor muscle exercise should be done daily, with each exercise lasting at least 10 minutes. Exercise can be done after waking up in the morning, before going to bed at night, or during other free times.
（2） Intensity: At the beginning of pelvic floor muscle exercise, you can start with weaker intensity and gradually increase the intensity of the exercise. The intensity of exercise can be adjusted by the duration and frequency of contraction and relaxation.
5、 Avoid unhealthy lifestyle habits
(1) Avoid standing or sitting for long periods of time: If women stand or sit for a long time after giving birth, it will increase the pressure on the pelvic floor muscles, which is not conducive to recovery. Mothers should rest appropriately and avoid maintaining the same position for a long time.
（2） Avoid heavy loads: Women should not lift heavy objects too early after childbirth to avoid increasing the burden on the pelvic floor muscles. Under the advice of the doctor, the load can be gradually increased.
（3） Avoid constipation: Constipation can increase the pressure on the pelvic floor muscles during defecation, which is not conducive to recovery. Mothers should maintain good dietary habits, eat more vegetables and fruits, and prevent constipation.
In summary, postpartum pelvic floor rehabilitation is very important. Mothers should choose appropriate rehabilitation methods based on their actual situation and persist in exercising. At the same time, attention should also be paid to adjusting diet and lifestyle habits to promote rehabilitation effects.