Anal exercise includes anal perineal activities and anal lift with trunk and limb activities. Specific methods are described below.

Sphincter contraction method

Take a sitting position, consciously contract the urethra, vagina, rectal sphincter, and then relax. Repeat this 50-100 times, 2-3 times a day.

Discontinuation of urination

During urination, consciously contract the perineum to stop urination, and then relax the perineal muscles to continue urination. This is repeated until the urine is empty, 2-3 times a day.

Bed training method

Lie on your back, use your head and heels as a pivot point, raise your hips and contract your perineal muscles at the same time, then lower your hips and relax your perineal muscles. Repeat this 20 times, 1 time each morning and evening. This exercise can enhance the waist, abdomen, buttocks, legs and pelvic muscles, improve the function of these parts of the muscles and perineal sphincter.

Relaxation Breathing

Take the supine position, the whole body as relaxed as possible, hands overlap in the abdomen, do abdominal deep breathing, inhalation, the abdomen bulging, and exhalation, abdominal depression. This is repeated 10-20 times, 2-3 times a day.

Clamp the legs and lift the anus

Lie on your back, cross your legs, and clamp your hips and thighs together, and gradually lift the anus upward for about 5 seconds, and then return to the original position, which will gradually prolong the time of lifting the anus. Repeat 10-20 times, 2-3 times a day.

Notes on anal lifting

Anal lifting is a simple and repetitive action that can be done in our lives, but what are the notes on doing anal lifting?

1, the anal lifting exercise or because of the rush, or because of the improper method, there are often some adverse reactions, should pay attention to prevention and timely correction.

2, the heartbeat accelerated during the anal exercise, mostly due to breathing a loose and tight, too hard, too long fatigue caused by the anal exercise. You should adjust your breathing and reduce the duration of the exercise.

3, dizziness, soreness or numbness of the waist and legs during the anal exercise, mostly due to the anal exercise when the body is weaker or posture stiffness caused by the anal exercise should be reduced or the anal exercise process to take a break and move the limbs.

4, the anal exercise of uneven breathing, breath, upset, restless, fidgety, sleep and poor diet and other conditions, mostly due to the regulation of interest is not law or anal exercise, the mind is not focused, the spirit of the unpleasant caused by the blowing method or a long and thin out of the breath to regulate the breathing, that is, to eliminate the anomalous phenomena.

5, anal exercise in the hunger or abdominal distension, mostly due to abdominal breathing too much, or after the meal is not digested that is caused by the anal exercise, the application of natural abdominal breathing or gently press the hand of the abdomen, positive and negative direction of each of the 30 times, will be able to disappear on their own.

Benefits of doing anal exercises

Prevention and treatment of anal diseases

Anal exercise is to prevent and treat anal diseases, as well as to promote the recovery of wounds and anal function of the patient after anal surgery, a better method, in the process of doing anal exercises. In the process of lifting the anus, the indirect contraction of muscles plays the role of "pump", improves blood circulation in the pelvis, relieves the anal sphincter and enhances its contraction ability. The patient suffering from anal fissure is mainly due to the anal sphincter spasm caused by severe pain, so that the fissure is difficult to heal.

On the contrary, if the anal sphincter is too loose, the hemorrhoid nuclei and rectal mucosa are not supported enough, which will lead to hemorrhoidal prolapse and prolapse of the anus. Post-operative anal disease, because the anal sphincter more than different degrees of damage, at this time effective anal function exercise, can improve local blood circulation, reduce the expansion of hemorrhoidal venous stasis, enhance the local anorectal resistance to disease, and promote wound healing, in order to avoid and reduce the recurrence of anal disease.

For patients with prolapse, anal lifting is an essential health care and treatment method. Lifting the anus makes the anal sphincter contraction force increase, and to a large extent can relieve the symptoms of prolapse.

Can activate the blood, eliminate hemorrhoids

Hemorrhoids are caused by varicose veins in the anus, blood reflux caused by chronic constipation, sedentary standing, spicy food or high intra-abdominal pressure, are prone to trigger this disease. The lifting of the anus will produce a crowding effect on the perianal veins, so that the local venous reflux, especially in the exhalation of the contraction of the anus, the use of this low intra-abdominal pressure opportunity, more conducive to the return of blood to the anus veins.

Able to strengthen the perineum, improve the "sexual" interest

In the female pelvic floor and vaginal muscles there is a bunch of muscles called "pubococcygeus". It is like a taut hammock, supporting all the organs in the pelvis and the vaginal muscles. If the muscle lack of regular exercise, often cause vaginal sensitivity decreased, sexual pleasure weakened.

Generally middle-aged women, especially those who have given birth vaginally. Multi-maternity, the vaginal muscles become flaccid. Regularly lifting the anus can make the whole pelvic floor muscle groups get exercise, become solid and elastic, is conducive to the blood supply of the reproductive organs, enhance the sexual receptivity, and then can improve the quality of sexual life of couples.

Can restrain the urethra, treatment of urinary incontinence

When the urine involuntarily, uncontrollably by the urethra leakage, that is, urinary incontinence, which is a woman's unspeakable secret. Regularly do the anal lifting action, can enhance the pelvic floor muscle groups of the reaction and contraction ability, strengthen the urethra impedance force, so that the function of restraining the urine to be restored and strengthened, you can get rid of incontinence trouble.

What kind of exercise is the anal lift exercise2

1, how long does the anal lift exercise do every day

15-30 minutes can be.

Anal exercise daily practice 10-20 minutes, it is possible to achieve a better effect, provided, of course, that the quality of the action is guaranteed. It is important to note that the intensity of anal exercises should not be too great, and the frequency of exercise should not be too frequent, so as not to over-train the anal muscles, but to cause physical injury.

2, how long to do each anal exercise

5-10 minutes.

Lift the anus exercise can be practiced 15-30 minutes a day, but each practice time should not be too long, it is best to control the 5-10 minutes on it.

3. How many times a day do you do anal lifting exercises

2-3 times.

Although the anal exercise can bring a lot of benefits to the body, but also pay attention to the appropriate, the number of exercises can not be too frequent, a day to do a 2-3 times can be.

4, the correct practice of anal exercises

Anal in sitting, standing, line can be carried out, the specific practice is: the whole body relaxation, natural breathing, do the anus with the perineum together with the uplift, and at the same time, inhale, and then exhale when relaxation. A mention of a loose for 1 time, repeated for about 30 times.

Lifting the anus is a very beneficial exercise for the intestinal tract, can improve local blood circulation, improve the function of the anal sphincter, and play a role in the prevention and treatment of hemorrhoids and prolapse. And to achieve such an effect, you need to practice every day, the following is to see how long to do anal exercises every day?

5, the notes of the Lift the anus exercise

1, the frequency of doing this exercise every day should not be too frequent. Otherwise, it may lead to the inability to urinate, and cause discomfort.

2, the exercise should be comfortable to feel appropriate, be sure not to rush, the key lies in persistence.

3, do not tighten the abdominal, hip and leg muscles.

4. Breathe as usual during the exercise and keep the rest of your body relaxed. Touch the abdomen with your hand, if there is a tightening phenomenon in the abdomen, it means that the exercise is wrong.

1, how long to lift the anus and then release

5-10 seconds.

Generally speaking, the anal exercise lying down, sitting or even standing can be carried out, in the tightening of the anal muscle to mention 5-10 seconds before releasing, and then slowly relax for 10 seconds, and then continue to carry out the anal action, of course, this time can be adjusted according to the actual situation, can not force themselves to mention a longer period of time, according to their ability to do.

2, how long to do each anal exercise

5-10 minutes.

Lift the anus exercise each practice 5-10 minutes, do a 20-50 times on it, the intensity can not be too large, exercise frequency can not be too frequent, so as not to lift the anus muscle over-training, but to cause physical injury.

3, the correct practice of lifting the anus movement

Practice 1: standing, hands crossed, legs crossed, tiptoe between the feet, buttocks, clamp legs, while the anus contraction lifting, lasted 5 seconds or so, restore.

Practice 2: Take a sitting position, consciously contract the urethra, vagina, rectal sphincter, and then relax.

Practice 3: Lie on your back, use your head and the heels of your feet as a fulcrum, raise your buttocks while contracting your perineal muscles, then lower your buttocks and relax your perineal muscles.

Practice 4: During urination, consciously contract the perineum to stop urination, then relax the perineal muscles and continue urination. Repeat this until the urine is emptied.

Practice 5: Lie on your back, cross your legs, clench your buttocks and thighs, and gradually lift your anus up, for about 5 seconds, and then restore it, and gradually extend the time of lifting your anus.

4, anal exercise notes

1, the above introduction of the practice of anal exercise, do not have to do each, according to the actual situation of the individual, choose to do 1-2 kinds or 2-3 kinds of can be the key is to be persistent.

2, to do anal exercises, generally contraction of deep inhalation, relaxation of exhalation, with such breathing can help enhance the effect of the exercise.

3, pay attention to exercise should not be too frequent, the intensity is not easy to be too large, and in the process of exercise must pay attention to the action to be done, otherwise it is a waste of time.