What are the benefits of doing more levator ani exercise? I believe many people don't understand the benefits of doing more levator ani exercises. In fact, levator ani exercise can help us improve some anorectal diseases, treat prostate diseases and improve sexual ability. Let's take a look at the benefits of levator ani exercise.
Benefits of doing more levator ani exercises 1 1, treating prostate diseases.
Improving exercise means contracting anus regularly, which can effectively massage male prostate. Through this massage, venous blood in perineum can be promoted, prostatitis can be effectively relieved, and it has a good effect on the prevention and treatment of male prostate diseases.
2, improve sexual ability
The levator ani exercise can effectively train the muscles from coccyx to pubis. You should know that the muscle groups in this area can support bladder function and sexual intercourse. Long-term exercise of levator ani can also strengthen the contraction of male pelvic muscles and effectively improve male sexual ability. Especially for men with sexual dysfunction, they should try to lift the anus.
3, improve anal relaxation
Anal relaxation is often closely related to anal incontinence. Regular levator ani exercise can enhance the contractility of muscles such as rectal sphincter, increase the elasticity and flexibility of muscles, and effectively improve the phenomenon of anal relaxation and anal incontinence.
Step 4 treat urinary incontinence
When urine involuntarily and uncontrollably leaks from the urethra, it is urinary incontinence, which is a secret of women. Regular exercise of levator ani can enhance the response and contraction ability of pelvic floor muscles, enhance the impedance of urethra, restore and strengthen the function of restraining urination, and eliminate the troubles of urinary incontinence.
5, eliminate hemorrhoids
Hemorrhoids are caused by anal varicose veins and poor blood return. Constipation for a long time, standing for a long time, eating spicy food or increasing intra-abdominal pressure are all easy to cause this disease. When doing health exercises to lift qi and shrink anus, it will crowd out the perianal veins and make the local venous return smooth, especially when exhaling, it is more conducive to taking advantage of intra-abdominal depression to make the anal venous blood return.
Benefits of doing more levator ani exercise 2 How to do levator ani exercise?
1, expansion method
Use the seat to gather the urethra, vagina and duodenum purposefully, and then release the pressure. Repeat this 50- 100 times, 2-3 times a day.
2. Urine stopping method
In the whole process of urination, the perineum is purposefully closed, urination is interrupted, and then the vulva muscles are released to urinate again. Repeat this way until the urine is exhausted, 2-3 times a day. 3, bedside training method: lying on the bedside, with the head and two heels as the support points, pull up the buttocks, and gather the muscles of the perineum, and then learn to put down the buttocks and relax the muscles of the vulva. Repeat this for 20 times, every morning, noon and evening 1 time. This kind of fitness exercise can improve the muscles of waist, abdomen, buttocks, legs and pelvis, and enhance the expansion of muscles and vulva in this position.
Step 4 release the pressure and inhale
Lie on your back, release the pressure as much as possible, overlap your hands on your stomach, and inhale deeply in your abdomen. When breathing, the abdomen bulges, and when breathing, the abdomen sinks. This is repeated 10-20 times, 2 ~ 3 times a day.
5. Pinch your legs and shrink your anus
Lie on your back, cross your legs, hold your hips and thighs hard, slowly and forcefully lift the anal orifice for about 5 seconds, and then recover, which can slowly increase the time of anal contraction. Repeat 10-20 times, 2-3 times a day.
6. Deep inhalation and abdominal lifting cooperate with each other.
7. Lie on your back, bend your legs and stand up
Lie flat and bend your knees, keep your heels as close as possible to your buttocks, put your arms on your sides, take your feet and shoulders as support points, raise your pelvis, close your anus for about 5 seconds, and then recover. Repeat 5- 10 times, 2-3 times a day.
8. Stand and contract the anus
Sit in front of the bed with your feet crossed, then put your hands on your waist and stand up. In addition, the anus is closed and lifted for about 5 seconds, and then the pressure is released to sit down. Repeat 10- 15 times, 2-3 times a day.
9, squatting anus
Stand up, put your hands on your waist, cross your feet, stand on tiptoe, and lift it on your anus for about 5 seconds to recover. Repeat 10- 15 times, 2~3 times a day.