Women’s anal lifting and reduction exercises refer to a method of exercising the pelvic floor muscles and anal muscles, which can improve the blood circulation of the pelvic floor and enhance the contraction of the pelvic floor muscles as well as the perianal muscles.
When carrying out the anal retraction movement, avoid doing it when you have the urge to urinate and defecate. Lift the anus movement can be taken lying down position, standing position or sitting position, legs slightly bent, keep the whole body relaxed, the buttock muscles upward contraction, at the same time the anus will be lifted upward. The anus upward action to keep about 5 seconds and then slowly relax, the interval of 5 to 10 seconds, and then repeat the action of lifting the anus.
Vagina reduction exercise can be taken to lie on your back, keep the whole body in a relaxed state, legs slightly bent and apart, close the urethra, vagina and anus, hold for about 3 seconds, slowly relax the muscles, so that the vagina down, after an interval of 3~5 seconds to repeat the contraction of the muscle action.
To carry out anal contraction exercise need to adjust the breathing, deep inhalation when the muscle contraction, deep exhalation when relaxation, feel the feeling of muscle contraction at the pelvic floor, rather than the abdominal tightening, to avoid the poor effect of the exercise. It is recommended to do so under the guidance of a professional doctor.