How to do ani levator training

Perhaps those who suffer from anorectal diseases will be asked by doctors to practice anal lifting exercises. This is a very good exercise for those who suffer from anorectal diseases. It can effectively treat diseases such as anal incontinence, urinary incontinence and anal fissure, and it can also improve sexual ability for normal people. There are many ways to improve training. Here is a detailed introduction to how to do ani lifting training.

method

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.

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.

Exercise Method

Anal exercises include anal and perineal activities and anal lifting in conjunction with trunk and limb activities. The specific methods are described as follows:

1. Sphincter contraction method: Sit down and consciously contract the urethra, vagina, and rectal sphincters, and then relax. Repeat this 50-100 times, 2 to 3 times a day.

2. Urination-stopping method: During urination, consciously contract the perineum to stop urination, then relax the perineum muscles and continue urinating. Repeat this process until the urine is empty, 2-3 times a day.

3. Training method in bed: Lie on your back on the bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles at the same time, then lower your hips and relax your perineum muscles. Repeat this 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 areas and the perineal sphincter.