Benefits of levator ani exercise
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, enhance the function of sphincter of * * * and the disease resistance of * * * and rectum. It is reported in medical journals that lifting anus can achieve good results in the treatment of early internal hemorrhoids. There is also about * * * Yin Hui point plus anus lifting method to treat chronic prostatitis, the application of anus lifting and kidney shrinking method and anus lifting method, rectocele, uterine prolapse and so on.
However, not all patients with internal hemorrhoids are suitable for lifting anus to treat internal hemorrhoids. Anorectal disease experts remind that patients with internal hemorrhoids such as * * * regional infection, acute inflammation of hemorrhoid nucleus and perianal abscess are not easy to apply levator ani exercise therapy. The levator ani exercise is only an adjuvant therapy, and it cannot replace drug treatment. So go to the hospital in time.
2. Prevention of prostate diseases
For men, regular contraction is effective and mild for the prostate, which can promote the venous blood return of the prostate, reduce the congestion and inflammation of the prostate, and is of great help to the prevention and adjuvant treatment of prostate diseases.
3, * * * contraction
The movement of lifting anus is of great benefit to improving female sexual function. Through this exercise, you can make * * * contract strongly and enhance women's feelings about sex life.
Step 4 relieve urinary incontinence
Some middle-aged and elderly 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.
Anal lifting 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.
Anal lifting 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.
Attention: lie flat, bend your knees, contract hip muscles, lift anus upwards, and close urethra. * * * * * 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 there is a contraction in the abdomen, it means a mistake.
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. People who have seen the benefits of levator ani exercise will also see: