The method of lifting anus, also known as "anus contraction method", is an exercise method of lifting anus with breathing. In the early Qing Dynasty, Wang Ang mentioned the method of "listening to Gu Dao (anus)" in Cuo, Cuo (tongue touching the palate), Cuo (eyes closed) and inhaling (smelling without breathing), and put forward that "Cuo should always be Cuo" in Sixteen Appropriate Health Preservation Methods.

Take a sitting position, supine position or standing position with your legs apart. Sitting place

You should sit on the edge of the stool, not full; When lying on your back, raise your hips slightly and leave the bed surface. Relax and focus on the perineum and anus. Contraction of abdominal, hip and pelvic floor muscles, with breathing, tightening and relaxing anus, lifting and releasing it. When inhaling, the anus contracts and lifts, and when exhaling, the anus relaxes. Do it 20~30 times a day after defecation and before going to bed in the morning or at night, and continue after 7 days of continuous rest for 30 days.

Health care application

It can enhance or promote the recovery of levator ani and anal sphincter function, promote perianal blood circulation, and prevent blood stasis. It is helpful to prevent and treat mild proctoptosis, hemorrhoid prolapse, anal sphincter relaxation, anal fissure, constipation, varicose veins of lower limbs, urinary incontinence, nocturnal emission and other diseases.

Matters needing attention

When you are nervous, in a bad mood, hungry and tired, don't be forced. It is not advisable to use force at the beginning of training, but it can be used slightly after 3 months, but at a slower speed.