1, legs shoulder-width apart, knees slightly bent, hands on the outside of thighs, eyes looking straight ahead, whole body relaxed, inhaling through nose slowly and evenly.
2. While inhaling, lift the anus and perineum with your mind. The anus is closed, and the lower abdomen is slightly hard. At the same time, contract upward, pause and relax, and exhale slowly. When exhaling, the abdomen and anus are relaxed, one tight and one loose.
3, do 10 times or more, every morning and evening.
2 Other exercises of levator ani.
In addition to the above basic practices, it can be transformed into the following more complicated ways with the same effect.
Relax your breath.
Practice: Take the supine position, relax the whole body as much as possible, overlap your hands on the lower abdomen, and take a deep breath in the abdomen. The abdomen bulges when inhaling and sinks when exhaling. This is repeated 10-20 times, 2-3 times a day.
Hold your legs and lift your anus.
Practice: lie on your back, cross your legs, clamp your hips and thighs hard, and gradually lift your anus for about 5 seconds, and then recover, which can gradually prolong the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.
Sphincter contraction
Practice: Take a sitting position, consciously contract the urethra, vagina and rectal sphincter, and then relax. Repeat this 50-100 times, 2-3 times a day.
Urinating and stopping urine method
Practice: In the process of micturition, consciously contract perineum, stop micturition, then relax perineal muscles and continue micturition. This is repeated until the urine is empty, 2-3 times a day.
Bed training method
Practice: supine, with the head and two heels as the fulcrum, raise the buttocks and contract the perineal muscles at the same time, then put down the buttocks and relax the perineal muscles. Repeat this for 20 times, every morning and evening 1 time.
Lie on your back and bend your legs.
Practice: Lie on your back and bend your knees, with your heels as close as possible to your hips, your arms flat on your sides, your feet and shoulders as fulcrums, your pelvis raised, and your anus contracted for about 5 seconds. Repeat 5- 10 times, 2 -3 times a day.
Levator ani, Zuo Li
Practice: first sit on the bed with your feet crossed, then stand up with your hands akimbo, while the anus contracts and rises for 5 seconds, then relax and sit down. Repeat 10- 15 times, 2-3 times a day.
Close your feet and anus.
Practice: Stand with your hands akimbo, your feet crossed, stand on tiptoe, lift your anus for 5 seconds, and then restore. Repeat 10- 15 times, 2-3 times a day.