Diagram of the correct way to do anal contraction exercise

The purpose of anal and vaginal contraction exercises is to enhance the function of the pelvic floor muscles and prevent or relieve pelvic organ prolapse. You can do this anal and vaginal tightening exercise after giving birth, especially after a natural birth. The actual thing is to contract the external anal sphincter and the urethral opening. Each contraction should last for more than five seconds and then release the pressure. The contraction should last for more than 30 minutes. Each 30 minutes should be done more than 3 times a day for more than 3 months. Only with such perseverance can we achieve the desired goal.

The proper practice of anal and vaginal tightening exercises includes the following aspects:

First, before doing anal and vaginal contraction exercises, you must empty your stomach and urine to avoid urinary incontinence and internal organ damage when contracting the anus and vagina.

Second, push up to the external anal sphincter with force, and at the same time push up to the urethral opening to expand, just like holding back a bowel movement or urine, hold for about five seconds and then release. The key point of the whole action is to lift and release, tighten and relax, and repeat the previous action after a interval of ten seconds. Do this 40-50 times a day. The whole process should last between 20-30 minutes, and do it 2-3 times a day.

Third, the best time to do anal and vaginal tightening exercises is every morning and evening. After each exercise, you must make yourself in a relaxed state as much as possible.

If a woman has experienced multiple miscarriages or childbirth, her vagina may become loose. When this happens, you can do vaginal tightening exercises to restore and tighten the vagina. Women can lie flat on the bed, then bend their legs slightly, use the power of the abdomen to push up, and make the body into an arc shape. In the process, tighten the thighs and buttocks, which can also achieve the purpose of tightening the vagina. However, women can also hold their breath and hold the vagina for about three to five seconds when urinating, and then expel the urine, which also has the effect of tightening the vagina.