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トップページ

トップ＞
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＞
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骨盤底筋のリハビリテーション

　骨盤底筋は年齢に関係なく鍛えることができます。骨盤底筋のリハビリテーションの方法の一例を下記に紹介します。リハビリテーションをするときは、座って訓練したり、立って訓練したり、寝て訓練しても構いません。朝、昼、晩のように小分けにして、一日に合計で３０~８０回訓練します。少なくとも８週間続けます。

• お腹や太腿に力を入れないようにします。
• 肛門を中へ引き込むように緊張させます。
• １０秒間肛門の緊張を維持します。
• １０秒間肛門を緩めます。