The benefits of anal contraction exercises for women

Anal contraction exercise is to regularly contract the anus upwards, hold it for a while and then relax it. Doing this contraction and relaxation repeatedly is called anal contraction exercise. Although this exercise is relatively simple, it has great benefits for the human body. By doing anal contraction exercise, you can exercise the pelvic floor muscles. So what are the benefits of anal contraction exercise for female friends? Next I will introduce it to you in detail.

Benefits of doing anal contraction exercises for women:

The human body is like a machine that runs all year round, and regular and quantitative maintenance and care are essential. Anal contraction exercises can promote venous blood return in the perineum, reduce congestion and subside inflammation.

A national epidemiological survey shows that approximately one in three women over the age of 20 suffers from some degree of urinary incontinence.

Many women know that doing ani exercises can help prevent urinary incontinence, but they don't actually do it until they are told by a specialist doctor.

The ani lifting exercise is not actually to lift the anus, but to exercise the ani muscles. "Because the levator ani muscle is inside the pelvis and cannot be seen with the naked eye, and the intensity of the exercise is also particular, it is best to learn this exercise method under the guidance of a professional obstetrician and gynecologist."

Zhu Lan, chief physician of obstetrics and gynecology at Peking Union Medical College Hospital, said. In France, women will receive pelvic floor training after giving birth. "In France, women will receive free pelvic floor rehabilitation training after giving birth and learn pelvic floor exercises." Zhu Lan told reporters that midwifery and difficult labor during pregnancy are both important causes of urinary incontinence. Therefore, women should carry out pelvic floor rehabilitation under the guidance of a doctor in the year after delivery, which can greatly avoid the occurrence of urinary incontinence.

Without a doctor's guidance, married women (not recommended for unmarried people)

You can find the levator ani muscle like this:

When bathing, put your index finger into the vagina, pinch your finger, feel it tighten, and pull it upwards;

Or lie in bed and try to imagine what it feels like to stop your urine flow.

Use these two feelings to find the muscle that needs to be relaxed or tightened, and then you can start practicing pelvic contraction exercises.

"For women, this is a very good health care method that can prevent many diseases such as urinary incontinence and help improve the quality of sex life," said Zhu Lan.

Specific anal lifting method:

Concentrate your thoughts,

Tighten your abdomen,

Exhale slowly.

At the same time, consciously pull your anus upwards.

When you have exhaled as much air as possible from your lungs,

Hold your breath and keep your anus contracted for 2 to 3 seconds.

Then relax your whole body.

Let the air enter your lungs naturally.

Rest for 2 to 3 seconds.

Repeat the above steps;

Also try to pull your anus up while inhaling.

Then relax your whole body.

Let the air in your lungs exhale naturally.

1 to 2 times a day, 30 times or 5 minutes each time. Avoid rushing for results when exercising and aim for comfort; the key is perseverance.