1. What is the levator ani exercise?
The levator ani exercise refers to lifting the G gate upward regularly and then relaxing. Lifting and relaxing is the levator ani exercise, which can be performed while standing, sitting or walking. Do the levator ani exercise about 50 times each time, 5-10 minutes each time. The levator ani exercise can promote local blood circulation and prevent anal diseases such as hemorrhoids.
2. Specific training methods for levator ani exercise
① Sphincter contraction method:
Sitting, consciously contract the urethra, vagina, and rectal sphincter, and then relax. Repeat 50-100 times, 2 to 3 times a day.
② Stop urination method:
When urinating, consciously contract the perineum to stop urination, then relax the perineum muscles and continue urinating. Repeat this until the urine is emptied, 2-3 times a day.
③ Bed training method:
Lie on your back on the bed, use your head and heels as a fulcrum, lift your buttocks, contract the perineum muscles at the same time, then lower your buttocks and relax the perineum muscles. Repeat 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and improve the function of the muscles in these parts and the perineal sphincter.
④ Relaxation and breathing:
Lie on your back, relax your whole body as much as possible, overlap your hands on your lower abdomen, and do deep abdominal breathing. When you inhale, your abdomen bulges, and when you exhale, your abdomen sinks. Repeat this 10-20 times, 2-3 times a day.
⑤ Clamp your legs and lift your anus:
Lie on your back, cross your legs, clamp your buttocks and thighs, and gradually lift your anus with force. Last for about 5 seconds and return to the original position. The time of lifting the anus can be gradually extended. Repeat 10-20 times, 2-3 times a day.
⑥ Supine leg curling and stretching:
Lie on your back, bend your knees, keep your heels as close to your buttocks as possible, place your arms flat on both sides of your body, use your feet and shoulders as fulcrums, lift your pelvis, and contract your G gate at the same time, last for about 5 seconds, and then return to the original position. Repeat 5-10 times, 2-3 times a day.
⑦ Sitting anal lifting:
First sit on the edge of the bed, cross your legs, then stand up, put your hands on your hips, and contract your G gate at the same time, hold for 5 seconds, then relax and sit down. Repeat 10-15 times, 2-3 times a day.
⑧ Squatting anal lifting:
Standing, put your hands on your hips, cross your legs, squat on your toes, and lift your G gate at the same time, hold for 5 seconds, then return to the original position. Repeat 10-15 times, 2-3 times a day.
The above methods can be selected according to personal actual situation, 1-2 or 2-3 methods are all OK, not all of them have to be done. The key is to persevere, and keep doing it, and you will definitely get the effect of preventing hemorrhoids.
3. What are the benefits of anal lifting exercise?
The reason why anal lifting exercise can prevent disease is that when lifting the anus, the G gate contracts and relaxes regularly, which has a good stimulating effect on the central nervous system and autonomic nerves, can promote and improve the blood circulation of the gastrointestinal tract and anus, and exercise the anal sphincter.
✔Prevention of anorectal diseases
Anal lifting exercises can enhance the disease resistance of the G gate, promote intestinal peristalsis, and have a good effect on preventing constipation. For men with hemorrhoids and habitual constipation, you can do some anal lifting exercises frequently.
For friends who sit in the office for a long time, love to drink, and eat spicy food, bad habits can easily cause the above diseases. Do more anal lifting exercises to help you get rid of troubles.
Common anorectal diseases: The most common one is hemorrhoids. In addition, there are anal fissures, anal fistulas, anal eczema, perianal abscesses, anal papilloma, etc.
✔ Auxiliary treatment of prostatitis
Since anal lifting exercises are regular contractions of the G gate, they have a good massage effect on the male prostate, so they can reduce the congestion of the prostate, promote the return of perineal venous blood, and effectively relieve male prostatitis. In addition, insisting on doing it every day also has a good therapeutic effect on frequent urination, urinary incontinence, and dysuria.
✔ Improve sexual function
The main muscle group of the levator ani exercise is the muscle group between the coccyx and the pubic bone, which is an important muscle group that supports bladder function and apricot intercourse.
For men, it can enhance the control of ejaculation, and for women, it can exercise the muscles near the perineum.
Therefore, long-term levator ani exercise can exercise this part and improve sexual intercourse ability. Especially men with sexual dysfunction and women with vaginal relaxation after childbirth should try this method.
✔ Relieve prolapse symptoms
People who have undergone G-gate disease surgery will suffer varying degrees of damage to the anal sphincter. At this time, effective G-gate function exercise can improve local blood circulation, reduce hemorrhoidal vein congestion and expansion, enhance the local disease resistance of the anorectum, promote wound healing, and avoid and reduce the recurrence of G-gate disease.
For patients with prolapse, levator ani exercise is an indispensable health care and treatment method. Lifting ani exercise can improve the contraction force of the anal sphincter and can greatly relieve the symptoms of prolapse.
Warm reminder:
Lifting ani exercise should not be too frequent to prevent urination difficulties. In addition, the force of G-gate contraction during the anal lifting exercise should be appropriate so that it feels comfortable.
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