"Lifting the anus" means contracting and relaxing the anus regularly. Through the muscle movement of "lifting", the strength of defecation muscles such as pelvic floor muscles and sphincter muscles is improved, the control ability of defecation muscles is enhanced, and constipation is relieved.
★ How to do standard levator ani exercise?
Lift the anus like a poop, then relax and repeat. You can do it with abdominal breathing. When inhaling, the anus sucks up hard and tightens for 3 seconds; When exhaling, relax for 3 seconds. 2 minutes each time, once in the morning and once in the evening.
Second, what are the benefits of practicing levator ani frequently? Let's take a look at the lace of happiness, Xiao.
1, preventing hemorrhoids
Hemorrhoids are not only related to long-term constipation, but also to sedentary, spicy and irritating diet. Taking time out every day to practice the action of lifting anus can promote blood circulation of chrysanthemum, enhance muscle function and prevent hemorrhoids.
2, help postpartum recovery
For some postpartum women, HappyFlora Bian Xiao suggested that pelvic floor muscles can be trained and restored by lifting anus.
3. Relieve constipation and promote defecation
This action is very effective in relieving constipation, because when lifting anus, it can not only promote the blood circulation of chrysanthemum, but also relax and tighten the abdomen rhythmically through breathing, effectively promote intestinal peristalsis, help to enhance defecation and relieve constipation.
Third, how to carry out levator ani exercise every day? HappyFlora suggested that defecation would be more helpful.
1, it is best to cooperate with breathing, inhale deeply when contracting, and exhale when relaxing;
2, the frequency should not be too frequent, the intensity should not be too large, and we should concentrate on the action;
3. It is advisable to feel comfortable and not rush for success. The key is to stick to it every day.
If you are also troubled by constipation, you can try this simple trick every day to effectively relieve constipation. It only takes 4 minutes a day to get unexpected results!