Exercises to tighten the anus
The practice of tightening the anus refers to lifting the anus regularly and then relaxing, and lifting and loosening is the practice of tightening the anus. Standing, sitting, and walking can be performed, and each time you do about 50 exercises to tighten the anus for 5-10 minutes. The practice of tightening the anus can promote local blood circulation and prevent perianal diseases such as hemorrhoids.
The effect of tightening and relaxing the anus will be better at the following times. Before going to bed at night or before getting up, lie on the bed to tighten and relax the anus 5-6 times, and then tighten and relax the anus 16 times after defecation; also pay attention to tightening and relaxing the anus when doing heavy physical work; The anus should also be tightened and loosened 16 times. You must use force when tightening and loosening the anus, and it is best to defecate immediately after tightening and loosening the anus.
The practice of tightening the anus is like forbearance, tightening the anus, then loosening it, then tightening it again, and repeating it.
- Lie flat with your knees bent.
- Contract the muscles of the buttocks upward to tighten and relax the anus.
- Tightly close to the urethra, vagina, and anus (they are supported by the pelvic floor muscles at the same time), this feels like urgency, but it is impossible to go to the toilet and need to close the urine.
- Hold the pelvic floor muscles contracted for five seconds, then slowly relax, and repeat the contraction after five to ten seconds. Breathe as usual during exercise and keep the rest of your body relaxed. Touch the abdomen with your hand, if the abdomen is tightened, it means that the movement is wrong.
- The practice of tightening the anus requires step-by-step practice. What we need is our perseverance. The purpose of tightening the anus is to exercise and strengthen the muscles that support the bladder and large intestine and stretch and contract to prevent anal incontinence. Correct and regular exercise can prevent and treat anorectal diseases and stop urine leakage. This exercise also helps to promote sex life.
Hip flexion exercises to tighten the anus are even more effective by:
Lie on the bed on your back, lift and flex your hips with your legs crossed (make your thighs as close to your abdomen as possible), and do this 20-30 times in a row. Exhale as you bend your hips and relax your anus, morning and night.
For example, massage on the prostate can promote the venous blood return of the perineum, reduce prostate congestion and reduce inflammation.
The practice of tightening the anus is a good method to prevent and treat anal diseases, as well as to promote the recovery of wounds and anal function of patients after anal surgery. During the practice of tightening the anus, indirect muscle contraction acts as a “pump”. “It can improve the blood circulation of the pelvic cavity, relieve the anal sphincter and enhance its contractility. Patients suffering from anal fissures are mainly due to severe pain caused by spasms of the anal sphincter, which makes the fissure difficult to heal. On the contrary, if the anal sphincter is too loose and the support for the hemorrhoids and rectal mucosa is not enough, it will lead to hemorrhoids prolapse and prolapse of the anus. People who have anal disease after surgery have various degrees of damage to the anal sphincter. Effective anal function exercise at this time can improve local blood circulation, reduce congestion and expansion of hemorrhoid veins, enhance the local disease resistance of the anus and rectum, and promote wounds. Healing to avoid and reduce the recurrence of the anal disease.
Anal movement includes anus and perineum activities, mainly tightening and relaxing the anus with trunk and limb activities. The specific methods are described as follows:
- Sphincter contraction method: take a sitting position, consciously contract the urethra, vagina, and rectal sphincter, and then relax. Repeat this 50-100 times, 2 to 3 times a day.
2, urination stop urination method: in the process of urination, consciously contract the perineum, stop urination, then relax the muscles of the perineum and continue to urinate. Repeat this until the urine is emptied, 2-3 times a day.
- Bed training method: Lie on the bed on your back, use the head and heels as fulcrums, raise the buttocks, contract the muscles of the perineum at the same time, and then lower the buttocks to relax the muscles of the perineum. Repeat this 20 times, once a day in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs, and pelvic muscles, and improve the function of these muscles and the perineal sphincter.
- Relax breathing: Take the supine position, relax the whole body as much as possible, overlap the hands on the lower abdomen, and do abdominal deep breathing. When inhaling, the abdomen bulges, and when exhaling, the abdomen is sunken. Repeat this 10-20 times, 2 to 3 times a day.
- Tighten and relax the anus by clipping the legs: Lie on your back, cross your legs, clamp your buttocks and thighs firmly, and gradually lift the anus up for about 5 seconds. Restoration can gradually extend the time for tightening and relaxing the anus. Repeat 10-20 times, 2-3 times a day.
- Take a deep breath and lift your belly.
- Lie on your back and bend your legs to stand up: Lie on your back and bend your knees, with your heels as close to your butt as possible, with your arms flat on your side, with the soles of your feet and shoulders as fulcrums, raise your pelvis, and contract your anus at the same time for about 5 seconds to restore. Repeat 5-10 times, 2-3 times a day.
- Sit and stand to tighten and relax the anus: first sit on the edge of the bed, cross your feet, then stand up with your hands on your hips, while the anus is contracted and lifted up for 5 seconds, then sit down relaxed. Repeat 10-15 times, 2-3 times a day.
- Squatting on the feet and retracting the anus: Take a standing position, put your hands on your hips, cross your feet, stand on your toes, and lift your anus up for 5 seconds, then restore. Repeat 10-15 times, 2-3 times a day.
You can choose to do 1-2 or 2-3 of the methods described above according to your actual situation. You don’t have to do all of them. The key is to persevere and stick to it, and you will definitely get the effect of preventing hemorrhoids.
In addition, there are general body exercises and local physical therapy for the anus, which can also enhance the function of the anal sphincter. Whole-body exercise, such as running or swimming, accelerates breathing, the anus rises when inhaling, and the anus descends when exhaling, each rise and fall will inevitably drive anal muscle movement. Using some physical therapy, such as a cold or hot site bath, through the stimulation of cold or heat, the anorectal muscles can be stimulated to contract, which can achieve the purpose of anal movement; Acupoint massage can strengthen the movement of the anal sphincter.
The practice of tightening the anus can improve the local blood circulation, improve the function of the anal sphincter, prevent the relaxation of the anus, and have a good effect on the prevention and treatment of hemorrhoids and prolapse of the anus. Methods (sitting, lying, standing can be):
When inhaling, the anus is forced to inhale and lift, tighten the anus, and relax when exhaling. Relax and tighten the anus 30 times each time, once in the morning and once in the evening. If you can take the chest-knee position (kneeling with both knees, chest sticking to the bed, raising the buttocks) to do the exercises to tighten the anus; the effect will be better.
Tighten and relax the anus, strengthen the perineum, treat hemorrhoids, increase “sex” interest
As early as the Ming Dynasty in China, the “Sixteen Ways for Health Care” was popular, and it was advocated that people should “keep the valley and the road often”, also known as “qi should be often raised”. The “valley road” here refers to the anus. According to traditional Chinese medicine, the qi should be elevated, which is the truth.
The specific action is when inhaling, contracting the abdomen, quickly contract and lift, tighten and relax the anus and perineum, pausing for 2-3 seconds, then slowly relaxing and exhaling, repeating 10-15 times. Regularly tightening and relaxing the anal gate can help to enhance yang qi, clear the meridians and activate collaterals, warm the five internal organs and prolong life, and can prevent and treat diseases such as prolapse of the anus, hemorrhoids, impotence, premature ejaculation, enuresis, and frequent urination.
Frequent tightening and loosening of the anus can restrain the urethra and relieve incontinence. Urinary incontinence is a problem for many adult women. Frequent tightening and relaxing of the anus can increase the tension of the pelvic floor muscles, strengthen the resistance of the urethra, reduce the overactive response of the bladder muscles, and restore and strengthen the function of restricting urination…
Regularly tightening and relaxing the anus can activate blood, remove stasis and eliminate hemorrhoids. Hemorrhoids are caused by varicose veins and poor blood flow in the anus. When lifting the air and shrinking the anus, it has a crowding effect on the perianal vein, which can make the local venous return smooth. In particular, choose to contract the anus during exhalation, and use the lower intra-abdominal pressure, which is more conducive to the return of anal venous blood.
Regularly tightening and relaxing the anus protects the prostate. About half of the urination disorders in older men are related to an enlarged prostate. Tightening and relaxing the anus can tighten the pelvic floor and relax the anal muscles, pubococcygeus, urethral sphincter, and other muscles, as well as nerves, blood vessels, and the circulation and metabolism of various organs and tissues to activate, so as to relieve prostate enlargement and inflammation. , has a good effect on improving dysuria.
Regularly tightening and loosening the anus strengthens the perineum and improves “sexual” pleasure. In middle-aged women, especially multiparous women with vaginal delivery, the compression of the fetal head can lead to the relaxation of the pelvic floor and vaginal muscles, which can be exacerbated by vaginal dilation or ligament laceration during birth trauma. Regularly tightening and relaxing the anus can make the entire pelvic floor muscle group tough, which is conducive to the blood supply of the reproductive organs, enhances the ability to feel sexual, which in turn can improve the quality of the couple’s sexual life and promote family harmony.