Anal contraction exercise, also known as anal lifting exercise, refers to the regular contraction and relaxation of the anus, generally do 1~3 groups per day.
Lifting the anus, mainly through the process of lifting the anus to increase local muscle activity, making the local venous blood circulation is improved, so as to reduce venous stagnation and varicose veins.
Lift the anus exercise needs to be regular upward to collect the anus, lasting about 3 ~ 5 seconds after relaxation, generally in accordance with the 20 ~ 30 times for a group, every day according to the individual situation to do 1 ~ 3 groups, a long time to practice will make the pelvic floor muscles to get full exercise, more and more strong, and need to adhere to more than 3 months.
Lift the anus exercise pay attention to is step by step, but also need to ensure the correctness of the action. First of all, stand or the whole body natural relaxation to take a comfortable position, hard deep breathing so that the pelvic floor muscles tighten, adhere to 3 ~ 5 seconds, and then slowly relax to maintain a 10-second relaxation state, familiar with the appropriate extension of a single time, adhere to the exercise for a period of time can have a certain effect.
Lift the anus exercise to improve hemorrhoids, anal fissure, urinary incontinence, postpartum female pelvic floor disorders and other problems have auxiliary therapeutic effects, but it is best to be guided by a professional or a doctor to ensure that the correctness of the action.