How to restore pelvic floor muscles in the elderly around 60 years old

60 years old pelvic floor muscle recovery methods include levator anus exercise, hip bridge, Kegel exercise, etc.

1, levator anus

exercise is a relatively relaxed training, standing, sitting or walking can be carried out, by regularly lifting the anus upward, each time do about 50 times, lasting 5-10 minutes, help exercise pelvic floor muscles, promote recovery.

2, hip bridge

hip bridge has a good exercise effect on the buttocks, the body is supine, legs flexion slightly wider than the shoulder, shoulder force will lift the buttocks and thigh and body to maintain a straight line, can make the buttocks produce a sense of contraction squeeze, help pelvic floor muscle recovery.

3, Kegel exercise

Kegel exercise is through consciously to levator anus muscle-based pelvic floor muscle voluntary contraction, help strengthen pelvic floor muscle strength, pelvic floor muscle recovery has a certain help.