What are the anal lifting exercises?

In life, things are unpredictable and we are often invaded by diseases without paying attention. Some people suffer from anorectal diseases. Because people are embarrassed to talk about the anus itself, even those who are sick are more likely to be forbearing. This is very wrong. In fact, anorectal diseases can be well prevented in life. So, what are the anal exercises?

The ani lifting exercise is to regularly lift the anus upwards and then relax. The lifting and relaxing is the ani lifting exercise.

Methods of levator ani exercise

The effect will be better if you persist in lifting the anus during the following times. Before going to bed at night or before getting up, lie in bed and lift your anus 56 times, and then lift your anus 16 times after urinating or defecating. Also pay attention to lifting your anus when doing heavy physical work. You should also lift your anus 16 times after sexual intercourse. You must exert force when lifting the anus, and it is best to defecate immediately after lifting the anus.

Pinch the anus: This is the anus lifting exercise. Just like holding back a bowel movement, lift the anus upwards, then relax, and then lift it up again. Lift and release, repeat this process. You can do this exercise while standing, sitting or walking, and do it about 50 times each time, lasting for 5-10 minutes. Kegel exercises can promote local blood circulation and prevent anal and perianal diseases such as hemorrhoids.

1. Lie flat on your back with your knees bent.

2. Contract the buttocks muscles and lift the anus upward.

3. Tightly close the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This feeling is like the urge to urinate, but you cannot go to the toilet and need to hold your urine.

4. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction. Breathe normally during the exercise and keep the rest of your body relaxed. Touch your abdomen with your hand. If your abdomen feels tight, it means the exercise is wrong.

5. Kegel exercises require gradual practice and require our persistent persistence. The purpose of Kegel exercises is to exercise and strengthen the muscles that support the bladder and large intestine, and to stretch and contract them to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urinary incontinence. This exercise is also helpful in promoting sex life.

Hip flexion and anal lifting exercises are more effective, and the method is:

Lie on your back in bed, cross your legs, lift them up and flex your hips (keep your thighs as close to your abdomen as possible), and do this 20-30 times in a row. Exhale while flexing your hips and relax your anus, once in the morning and once in the evening.

From the above, you all know how to do the best ani lifting exercise to prevent anorectal diseases. I want to tell you that although ani lifting exercise can prevent diseases very well, this is also based on the premise that you follow the correct and standardized steps of ani lifting exercise. In this way, it can be said that it can truly prevent and assist in the treatment of diseases for the body. At the same time, attention should also be paid to dietary arrangements.