What is levator ani exercise?
The action of lifting the anus is to regularly lift and then relax. Lifting the anus is the action of lifting the anus. Levator ani is the muscle of your pelvic floor. Regardless of men, women and children, it is definitely a simple and convenient fitness exercise for all ages. The time is not long, but the effect is remarkable. Among the emperors of China, Qianlong was the tallest, and he was able to go hunting at the age of 87, at the age of 89. One of the reasons for the longevity of Ganlong is to insist on lifting anus all the year round. This movement is the most proud regimen of Emperor Qianlong.
What is the practice of levator ani exercise?
Standard practice: spread your legs shoulder width apart, stick your hands on the outside of your thighs, look straight ahead, relax your whole body, inhale slowly and evenly through your nose, and at the same time intentionally lift * * * including * * *, * * tightly, and at the same time slightly force your lower abdomen to contract upwards. Pause, relax and exhale slowly. When exhaling, the abdomen and * * * should be relaxed slowly. 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.
Common methods: relax the whole body, clamp the hips and thighs, take a deep breath, inhale and lift * * *, relax when exhaling, and stay for one second when the contraction reaches the peak, and don't hold your breath. Once lifting, you can do 10 ~ 30 times, 3-4 times a day, 20-40 times each time, and 3 months is a stage.
Note: Lie flat, bend your knees, contract hip muscles, lift anus upwards, close urethra, * * * and * * * (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 need to close your urine. 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.
The movement of lifting anus can be carried out in various postures, such as standing, sitting and lying. Lift * * * to the navel with mind and internal skill, and lift * * *. When breathing naturally or inhaling, lift the anus and abdomen, and put it down when exhaling. This method is not limited by time, place and other conditions.
What are the benefits of levator ani exercise?
Lifting anus is a simple and practical function, which has dual functions of preventing and treating * * * *, and this method is advocated at home and abroad. Practice of lifting anus has a good preventive and therapeutic effect on hemorrhoids, anal fissure, proctoptosis, constipation and chronic knot. Anal lifting exercise also has a good effect on patients with hemorrhoids, anorectal obesity and long-term constipation, which can improve frequent urination, urinary incontinence and reduce pain.
1, treatment of internal hemorrhoids
Levator ani exercise is a good method for adjuvant treatment of internal hemorrhoids. Its principle is to relax the muscles and soft tissues around * * *, improve local blood circulation, and enhance the function of sphincter and rectal resistance. It is reported in medical journals that lifting anus can achieve good results in the treatment of early internal hemorrhoids. There are also points about * * * Yin Hui plus levator ani prostatitis, application of levator ani to shrink kidney and levator ani, rectocele, uterine prolapse, etc.
However, not all patients with internal hemorrhoids are suitable for the treatment of internal hemorrhoids. Experts remind that it is not easy to apply levator ani exercise therapy to patients with internal hemorrhoids such as local infection, acute inflammation of hemorrhoid nucleus and perianal abscess. The levator ani exercise is only an adjuvant therapy, and it cannot replace drug treatment. So go to the hospital in time.
2. Prevention
For men, regular contraction is effective and mild for prostate, which can promote venous blood return, reduce prostate congestion and inflammation, and is of great help to prevention and adjuvant treatment.
3, * * * contraction
The movement of lifting anus is of great benefit to improving female sexual function. Through this, the contraction of * * * can be strengthened and the feelings of women can be enhanced.
Step 4 relieve urinary incontinence
Some people leak urine when laughing and coughing, which is called "urinary incontinence" in medicine. It will be relieved if you practice lifting your anus for a while.
How to do levator ani exercise?
1, stand on tiptoe and close the anus
Stand, arms akimbo, double * * * fork, stand on tiptoe, and lift * * * for 5 seconds at the same time, restore and repeat 10 to 20 times.
Step 2 sit and lift your anus
Sit with your feet crossed, then stand with your hands akimbo, contract and lift for 5 seconds at the same time, then relax and sit down, and repeat 10 to 20 times.
3. Lift your legs and anus
Lie on your back, cross your legs, clamp your hips and thighs hard, and lift them hard for about 5 seconds, which can gradually prolong the time of lifting anus. Repeat 10 to 20 times.
4. Bend your legs and lift your anus
Lie on your back, bend your knees, keep your heels as close as possible to your hips, put your arms flat on your sides, support your feet and shoulders, raise your pelvis, contract at the same time, and restore for about 5 seconds. Repeat 10 to 20 times.
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