双语字幕
Female pelvic floor muscle
女性盆底肌
The pelvic floor is the base of the group of muscles referred to as your core.
盆底肌是核心肌群底部的一组肌肉。
These muscles are located in your pelvis and stretch like a hammock from the pubic bone at the front to the tailbone at the back, and from side to side. They support the bladder, bowel and uterus and play an important role in bladder and bowel control, and sexual function.
这些肌肉位于骨盆底，如吊床一样，从前面的耻骨延伸到后面的尾骨，从一侧延伸到另一侧。它们支撑膀胱、肠和子宫，对大、小便排泄，以及性功能具有重要作用。
If your pelvic floor muscles don't work well you may leak when you do things like coughing, sneezing, lifting, laughing or exercising.
如果盆底肌受损，患者将在咳嗽、打喷嚏、提重物、大笑或锻炼时漏尿。
To stop this from happening, you need to switch on your pelvic floor muscles. To switch on the pelvic floor muscles, you need to squeeze and draw in the muscles around your vagina as if you are trying to stop the flow of urine.
为防止这种情况发生，我们需要锻炼盆底肌。锻炼时，需要紧缩和收紧阴道周围的肌肉，大致类似于憋尿时发出的动作。
Lift them up inside. Breathe normally. Don't hold your breath or tighten your buttocks. Then let go and relax the pelvic floor muscles completely.
向上向内提拉肌肉；正常呼吸。不要屏住呼吸或收紧臀部。然后完全释放和松弛盆底肌。
Notice as you tighten and lift your pelvic floor muscles, they tighten and close around the anal passage, vagina and urethra.
注意，当收紧和提拉盆底肌时，它们会收紧并闭合肛道、阴道和尿道。
By exercising the pelvic floor regularly, you will train your muscles to work automatically when they are needed.
定期锻炼盆底肌有助于训练肌肉在必要时自发运动。
相关单词学习
Pubic
①发音和释义
pu•bic/ˈpjuːbɪk/n. 耻骨的
Of, pertaining to, or situated near the pubes or the pubis.
单词 pubic 由下列成分构成
pub(es) 耻骨区
+
-ic（后缀）...…的
（图源：太帅图库）
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