Lifting the anus, that is, contracting the anus, is a sport suitable for everyone, including teenagers. Frequent levator ani is helpful for local blood circulation, which can relieve constipation and prevent hemorrhoids.

Traditional Chinese medicine believes that levator ani exercise can promote blood circulation and remove blood stasis, and often has the functions of invigorating yang, dredging collaterals and prolonging life. Levator ani has a certain auxiliary therapeutic effect on patients in anorectal department, obstetrics and gynecology department and andrology department of western medicine.

The specific method is

Inhale, pull up, tighten the anus for 3 seconds, then exhale and relax for 3 seconds. Every time the anus contracts and relaxes 20~30 times, once in the morning and once in the evening.

It is best to take the chest and knee position for levator ani exercise. The specific way is to kneel on the bed, put your chest on the bed, and raise your hips to do anal exercises. Stick to it for a month, and the effect will be obvious. Need to be reminded that if there is local anal infection, acute inflammation of hemorrhoids or perianal abscess, do not do anal lifting exercise.

Extended data

1, anti-hemorrhoid

Hemorrhoids are common diseases in anorectal department. Anal lifting exercise can improve local blood circulation and anal sphincter function, prevent anal relaxation, and has obvious effect on preventing hemorrhoids and proctoptosis.

Hemorrhoids are caused by anal varicose veins and poor blood return. When people practice anal contraction, the perianal veins will be squeezed out, making the local venous return unobstructed. In particular, when we exhale, we choose to contract the anus and use lower intra-abdominal pressure, which is more conducive to the return of anal venous blood.

2. Help pregnant women to give birth naturally and recover after delivery.

Pregnant women doing more levator ani exercises can exercise pelvic floor muscles, which is very beneficial to natural delivery and postpartum recovery. Especially in the second trimester of pregnancy, the fetus has developed steadily, and proper levator ani exercise can also enlarge the pelvis and enhance muscle strength. Moreover, pregnant women are prone to hemorrhoids, and anal lifting exercise can effectively alleviate the symptoms of hemorrhoids.

Need to be reminded, don't do levator ani exercise in the early and late pregnancy, which may lead to contractions or premature delivery. If you feel uncomfortable while doing levator ani exercise, you must stop it immediately.

3. Improve female sexual function

Ordinary women doing levator ani exercise can improve sexual function. Because the process of lifting the anus will make the vagina contract strongly and enhance women's feelings about sex life.

Older women, especially those with a history of vaginal delivery, will relax pelvic floor and vaginal muscles due to fetal head compression during delivery, and vaginal dilatation or ligament tear caused by birth injury will also aggravate the above symptoms. Frequent anal lifting can make the whole pelvic floor muscles tough, which is beneficial to the blood supply of reproductive organs and improve sexual experience.

Step 4 relieve urinary incontinence

Urinary incontinence is a problem for many elderly women. Frequent anal lifting can enhance the tension of pelvic floor muscles, strengthen urethral resistance, reduce the overactive reaction of bladder muscles, and restore and strengthen the function of inhibiting urination.

5. "Massage" the male prostate

When men get older, the prostate function will decline, and it is good for the prostate to do anal lifting exercise frequently. Because men's regular contraction of anus is like an effective and gentle "massage" to the prostate, which can promote the blood reflux of perineal veins, reduce the congestion and inflammation of the prostate, and is of great help to the prevention and adjuvant treatment of prostate diseases.

6, improve dysuria and impotence

The action of lifting anus can activate the circulation metabolism of muscles, nerves, blood vessels, levator ani, pubic coccyx muscle, pelvic floor urethral sphincter and other organs and tissues, so as to achieve the effect of relieving prostatic hypertrophy and help them improve dysuria. In addition, levator ani exercise can also exercise muscles around anus and improve impotence symptoms.

References:

People's Network-Effective Anti-hemorrhoid? Massage the prostate: everyone should do the levator ani exercise.