How to perform anal sphincter exercises
Dec 21, 2024
Source: Cainiu Health
Dr. Li Jingxiang
Introduction
Kegel exercises are a type of physical activity that strengthens the pelvic floor muscles by rhythmically contracting and relaxing the anal sphincter. Common techniques include standing Kegels, seated Kegels, supine Kegels, leg-squeezing Kegels, and breathing-assisted Kegels. To achieve optimal results, Kegel exercises require long-term commitment and are recommended to be performed 2–3 times daily, each session lasting 10–15 minutes.
Anal lifting exercise is a type of physical activity that strengthens the pelvic floor muscles by rhythmically contracting and relaxing the anal sphincter muscles. Common techniques include standing anal lift, seated anal lift, supine anal lift, leg夹tightening anal lift, and breathing method anal lift. A detailed explanation is as follows:
1. Standing Anal Lift: Stand with feet crossed, hands on the waist, and toes raised. Tighten the buttocks and lift the anus as much as possible. Hold for 5 seconds, then relax. Repeat 10–20 times. Maintain body balance throughout the process and avoid falling.
2. Seated Anal Lift: Sit comfortably on a chair and consciously contract the urethra to exercise the vaginal and anal sphincter muscles. Hold each contraction for 5 seconds, then relax. Repeat multiple times. Avoid sitting motionless for long periods; stand up and move around periodically.
3. Supine Anal Lift: Lie on your back on the bed and lift your hips, using your head and toes as pivot points. Contract the perineal muscles and slowly lower your hips. Repeat about 20 times. Maintain even breathing during the exercise and avoid holding your breath.
4. Leg-Squeezing Anal Lift: Lie flat, cross your legs, and squeeze the inner thighs and buttocks inward while gently lifting the anus. Hold for about 5 seconds, then gradually return to the starting position. Repeat about 20 times per session, and perform 2–3 sessions daily. Control the intensity of the exercise and avoid excessive force.
5. Breathing Method Anal Lift: While lying flat, inhale and expand the lower abdomen; exhale and let the lower abdomen fall, simultaneously lifting and relaxing the anus. Repeat about 20 times. Breathe deeply and evenly, avoiding breath-holding.
Consistency is key to achieving good results with anal lifting exercises. It is recommended to perform them 2–3 times daily, each session lasting 10–15 minutes. Control the intensity of the exercise and avoid excessive force that could cause muscle injury.
