Levator anus exercise: also called pelvic floor muscle (PC muscle) exercise, Kegel (pelvic) exercise, which is one of the "rejuvenation techniques" of intercourse regimen in traditional Chinese medicine (get it online by yourself).
Significance: Enhance pelvic floor muscle tension and restore pelvic floor muscle function through autonomous and repeated contraction and relaxation of pelvic floor muscles. Traditional Chinese medicine promotes Yang Qi, promotes blood circulation, removes blood stasis, and clears meridians and collaterals.
Exercise the pelvic floor muscles such as the pubococcygeus muscle, which are involved in the ejaculation process. Long-term practice can improve the self-control of male ejaculation (premature ejaculation), reduce the risk of impotence, and improve erectile function.
It is equivalent to prostate massage, which promotes perineal venous blood return, relieves prostate congestion, reduces inflammation, and improves symptoms. Therefore, it is called a great sword for prostate prevention and adjuvant therapy.
Promote anal venous blood circulation, prevent hemorrhoids, constipation, anal prolapse, fecal incontinence, etc.
For women, it can tighten the vagina, improve sexual experience, and prevent vaginal and uterine prolapse. It can also prevent stress urinary incontinence, especially exercise during postpartum or pregnancy, which can effectively reduce the incidence and severity of stress urinary incontinence, and avoid the embarrassment of sneezing, coughing, laughing, exercising, etc. when the abdominal pressure increases .
The venue and occasion are not limited, the environment is the best, the attention is easy to focus on the pelvic floor muscles;
Position: standing, sitting, lying down;
Inhale deeply when contracting the anus, hold it for 3~5 seconds, and exhale when relaxing the anus, so lift and release once;
10~20 times is a group, 3~5 groups can be done a day, gradually increase the frequency and time;
When the anus is contracted, the penis (vagina) must also follow the contraction movement.
Do not do it during pregnancy to avoid contractions or premature delivery;
Do not do when there is discomfort in the anus, such as old anal fissures, perianal inflammatory diseases (anal sinusitis, perianal abscess), and within 1 month after PPH;
Just do what you can. Don't rush for success, too often, or too strong, so as not to overdo it and damage your body.
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