How to exercise the levator ani muscle

Nowadays people always like to do some exercises to improve their health. Some people will do some anal lifting exercises when they have nothing to do, and some friends will be confused at this time. What are the benefits of levator ani exercise? In fact, practicing levator ani exercise can effectively strengthen the levator ani muscles and prevent some anorectal diseases. At this time, everyone has a great interest in the levator ani muscles. Let's learn how to exercise the levator ani muscles.

The effect will be better if you persist in lifting the anus during the following times. Before going to bed or getting up, lie in bed and lift your anus 56 times, and then lift your anus 16 times after urinating or defecating; dry weight

Pay attention to lifting your anus during strenuous activity; 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 perseverance. 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.

It is like massaging the prostate, which can promote venous blood return in the perineum, reduce prostate congestion and inflammation.

Kegel exercises are a good way to prevent and treat anal diseases, and to promote the recovery of wounds and anal function in patients after anal surgery. During Kegel exercises, the indirect contraction of the muscles acts as a "pump", improving pelvic blood circulation, relieving the anal sphincter, and enhancing its contraction ability. Patients with anal fissures mainly suffer from severe pain caused by anal sphincter spasms, which makes the fissure difficult to heal. On the contrary, if the anal sphincter is too relaxed and the support for hemorrhoids and rectal mucosa is insufficient, it will cause hemorrhoid prolapse and rectal prolapse. For people who have undergone anal disease surgery, the anal sphincter muscles are often damaged to varying degrees. At this time, effective anal function exercises can improve local blood circulation, reduce congestion and dilation of hemorrhoidal veins, enhance local disease resistance of the anorectum, promote wound healing, and avoid and reduce the recurrence of anal diseases.

How should the levator ani muscles be trained? Maybe many people didn’t understand it before, but now they all understand it. Levator ani muscle exercises can effectively prevent anorectal diseases. As we all know, hemorrhoids are a type of anorectal disease, which brings a lot of troubles to patients. Therefore, if you want to protect your health well, you must make plans for long-term persistence and have a responsible attitude towards your own health.