Anal contraction exercise is also known as anal lifting exercise, the specific operation is as follows: to relax the whole body and then deep inhalation abdominal, while the anus up to maintain the contraction state, and then hold your breath for about 5 seconds, and then deep exhalation to relax the abdominal muscles at the same time to stretch the anus, the whole body relaxation anal lifting exercise daily at least 1-2 times, each time 30 times or 5 minutes each time. Practice anal exercise also need to pay attention to: 1, inhalation and exhalation and anal contraction and diastole to be synchronized, the frequency needs to be from fast to slow to avoid excessive, in order to be more comfortable. 2, to have a high degree of self-consciousness, autonomy, and perseverance in order to achieve good results. Lifting the anus exercise is mainly used to increase local muscle activity during the process of lifting the anus, so that local blood circulation to improve symptoms, reduce symptoms.