It is effective if men and women do it for a few minutes every day

What are the benefits of pelvic floor exercises for the body and what are their functions? The following is a detailed introduction for you. The anal levator movement is a movement completed by the collaboration of the levator ani muscles, anal sphincter, and pelvic floor muscles. These muscles are voluntary muscles and can be contracted and relaxed through consciousness. This can increase the elasticity of the anal sphincter and strengthen the restraint of the anus. In addition, the effect will be better if you persist in lifting the anus during the following times. Before going to bed at night or before getting up, lie in bed and lift your anus 56 times, and then lift your anus 16 times after urinating or defecating. Also pay attention to lifting your anus when doing heavy physical work. You should also lift your anus 16 times after sexual intercourse. You must exert force when lifting the anus, and it is best to defecate immediately after lifting the anus.

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 persistent persistence. 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.

Anal lifting exercises can improve blood circulation in the anus and surrounding tissues, reduce venous congestion and varicose veins, increase the contraction force of the rectal smooth muscle, and improve the disease resistance of the rectum, anus and surrounding tissues. Anal lifting exercise is a traditional health care method in my country. The correct way to tighten the anus is: concentrate and contract the anus forcefully for one or two seconds, then relax, alternating rhythmically for 5 to 10 minutes, once in the morning and once in the evening, and persist for a long time. For some elderly and weak patients, anal lifting exercises can not only prevent and treat rectal prolapse, internal hemorrhoids, perianal diseases and defecation disorder syndrome, but are also a better health care method.