The specific method is: spread your legs shoulder width apart, stick your hands on the outside of your thighs, look straight ahead, relax your whole body, and inhale slowly and evenly. While inhaling, the anus is intentionally lifted, including the perineum, the anus is closed, and the lower abdomen is slightly forced to contract upwards; Pause, relax and exhale slowly. When exhaling, the abdomen and anus should be slowly relaxed. This is a tight and loose, and it has been done 10 many times. Every morning and evening.

There are many ways of levator ani's exercise therapy: horizontal levator ani, standing legislation, sitting, standing on tiptoe, sitting, holding legs and bending feet. Although the posture and movements are slightly different, the methods of lifting anus are similar. The specific methods of lifting anus are: relax the whole body, clamp the buttocks and thighs, take a deep breath, inhale and lift anus, and relax when exhaling. You can do 10 ~ 30 times, 2 ~ 3 times a day.

1. Lie flat and bend your knees.

2. contract the hip muscles and lift the anus upwards.

3. Close urethra, vagina and anus (they are supported by pelvic floor muscles at the same time). This feeling is like urgency, but if you can't go to the toilet, you have to close your urine.

4. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction. Breathe as usual during exercise and keep the rest of the body relaxed. Touch the abdomen with your hand. If the abdomen contracts, this indicates a movement error.

5. The levator ani movement needs gradual practice and we need to persevere. The purpose of levator ani exercise is to exercise and strengthen the muscles supporting the bladder and large intestine, stretching and contracting to prevent anal incontinence. Correct and regular exercise can prevent anorectal diseases and prevent urine leakage. This kind of exercise also helps to promote sex life.