Long-term practice of levator ani exercise has many benefits to the body. First, it can prevent or improve hemorrhoids. Hemorrhoids are caused by anal varicose veins and poor blood return. The movement of lifting anus can promote the blood flow of perianal vein, thus preventing or improving hemorrhoids. Second, it can relieve incontinence. The reason of urinary incontinence is mostly due to the relaxation of muscles that restrict urination and defecation, and the movement of lifting anus can improve the tension of pelvic floor muscles and the function of anal sphincter, thus improving urinary incontinence. Third, it can protect the prostate. Dysuria in middle-aged and elderly men is mostly related to prostatic hypertrophy. The action of lifting anus can activate the circulatory metabolism of pelvic floor muscles, nerves, blood vessels and various organs and tissues, thus reducing the influence of prostatic hypertrophy and inflammation, thus improving dysuria. Fourth, it can strengthen perineum and improve female vaginal relaxation.
Since levator ani exercise has so many benefits, you should know how to do it. You should know that this sport can be practiced lying down, sitting or standing. Let's talk about the training method of lying down. First, lie flat and bend your knees. Second, abdomen, exhalation, hip muscle contraction, anus upward, urethra, vagina, anus closed, this feeling is like the feeling of holding back stool. Third, keep lifting the anus for 5 seconds, and then slowly relax. Repeat the above actions after 5- 10 seconds. Do it about 50 times each time for 5- 10 minutes. However, we should pay attention to moderate exercise and be comfortable. Try not to exceed 3 times a day to prevent muscle tension and inability to urinate. It should also be noted that if there is infection around the anus, acute inflammation of hemorrhoids and perianal abscess, you can't do anus lifting exercise.
In short, the levator ani movement is a movement that does not limit posture and can be done at any time. It is recommended to spend a few minutes exercising before going to bed or getting up, which is good for your health!