When lifting the anus, you can lie flat, sit or stand, anytime and anywhere.

The specific method of lifting anus is:

1, relax, put your hips and thighs together, (except levator ani, abdomen, thighs and hips don't need to be forced) Take a deep breath. When inhaling, continue to lift the anus for 5 seconds; When exhaling, relax the anus for 5 seconds. One lifting and one loosening are repeated once 15 times, 2 ~ 3 times a day.

2. Practitioners of this method should pay attention to patients with local anal infection, acute inflammation of hemorrhoids and perianal abscess. It shouldn't be used for the time being.

3. There is also the exercise of pc muscle: PC muscle is located between vagina and anus, and it is one of the muscle groups used to control urination and childbirth. It is a group of suspended band muscles, because it is located between pubic bone and coccyx, also known as pubococcygeus muscle.

4. Modern medicine thinks that levator ani can improve the blood circulation in this part and enhance the function of levator ani muscles such as anal sphincter, so as to prevent and treat diseases caused by relaxation of this muscle group and improve the disease resistance of anorectum. Can be used for preventing and treating hemorrhoid, prostatic hyperplasia, fecal incontinence, female stress incontinence, vaginal relaxation, uterine prolapse and other diseases. ?

Kegel movement:

Time: one week after delivery.

Practice: At the beginning of practice, you can lie on your back in bed, relax and concentrate on the action of levator ani contraction. Pay special attention to leg, hip and abdominal muscles. After the contraction of pelvic floor muscles, focus the contraction on vagina and urethra, and repeat the frequency of contraction and release. Do pelvic floor muscle exercise 1 ~ 2 times a day, each time 10 minute.

Objective: The practice lasts for about 6 ~ 8 weeks, not only the vaginal muscles will be in a tight state, but also the sensitivity to the vagina will be improved. When you are proficient, you can do this exercise anytime, anywhere, sitting, standing or lying down.