2. Movable hip joint: Sit on the ground, straighten your legs, put your feet together, then grab your feet with both hands and try to keep your body close to the ground. Then let go of your thighs, inhale, contract your anus, and then slowly relax. Repeat 10 times. In this process, the abdomen is squeezed, and the contraction of the anus can not only exercise the abdominal muscles, but also form a defecation reflex.
3, prone leg lift: when prone, gently pad your arms under your stomach, gently lift your chin and take a deep breath, lift one leg, and keep the other leg level. Hold this position for a few seconds, then exhale and lower your legs.
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Matters needing attention
1, don't be distracted when defecating. Many people like to read newspapers and play mobile phones while going to the toilet. As everyone knows, this will distract attention and reduce the precise control of anal muscles, which may induce constipation over time.
Don't hold back when you feel comfortable. Holding your breath in the toilet is a very bad habit. Be sure to minimize the behavior of deliberately inhibiting defecation and avoid constipation caused by the disappearance of conditioned reflex.
3. Good posture is helpful for defecation. When squatting, the muscles around the anus relax and the abdominal pressure increases, which helps to defecate smoothly.
People's Network-Six kinds of food can cause difficulty in defecation. Recommend three kinds of sports.
People's Network-Find the correct defecation method and avoid abnormal defecation.