禁止发布纯表情或不相关回复，违者一律扣小红花
有助于顺利顺产和产后迅速恢复的阴部的运动
不知道大家有没有知道这个运动? 以下是我的翻译:
想像你在试着憋住放屁的同时憋住尿尿. 一种收缩和提升的感觉(在练习前,你可以把一根干净的手指放进阴道. 如果手指感到周围的压力, 那么你就做对了。或者你可以在作爱的时候做这个练习. 如果你做对了, 他应该能够感觉到你"拥抱"他的小弟弟.
注意,在练习时候不要收缩你的腹部, 收紧大腿或臀部. 也不要屏住呼吸. 也就是说, 只有你的阴道肌肉在使劲. 刚开始的时候, 可能会比较难，但是经过一段时间的锻炼，会变的越来越容易. 你也可以把你的手放在肚子上以确认肚子是放松的.
收紧并保持8至10秒， 然后放松几秒. 开始的时候每天做几次. 随着你的肌肉力量增强, 增加锻炼的次数。 最后达到每天做3次, 每次3到四组, 每组重复10次.
这一运动对于生产和产后阴部的恢复都是非常有帮助的。 我现在已经开始每天锻炼了。希望对姐妹们也有帮助. 以下是英文的原文:
Imagine that you're trying to stop yourself from passing gas and trying to stop the flow of urine midstream at the same time. The feeling is one of "squeeze and lift" — a closing and drawing up of the front and back passages. (Hint: Insert a clean finger into your vagina before doing a Kegel. If you feel pressure around your finger, you're on the right track. Or try a Kegel during lovemaking and ask your partner if he can feel it. If you're doing it correctly, he'll be able to feel you "hug" his penis.)
Make sure that you're squeezing and lifting without pulling in your tummy, squeezing your legs together, tightening your buttocks, or holding your breath. In other words, only your pelvic floor muscles should be working. Though you may have trouble using these muscles in isolation at first, it gets easier with practice. It might help to place a hand on your belly while you're doing your Kegels to make sure that it stays relaxed.
Hold each Kegel for eight to ten seconds before releasing, and relax for a few seconds after each one. If you're suffering from urinary incontinence, try to hold a Kegel while you sneeze or cough. You may find that it helps keep you from leaking
How often should I do them?
Start doing Kegels a few at a time throughout the day. As your muscles start to feel stronger, gradually increase both the number of Kegels you do each day and the length of time you hold each contraction. Do them in sets of ten and try to work up to three or four sets about three times a day.
Make Kegels part of your daily routine: For example, you could do a series when you wake up in the morning, while you're watching TV, or before you go to bed. But it really doesn't matter when or where you do them — as long as you do them regularly.
