The anal movement: “mini massage” for the prostate

In the face of the threat of sitting on the prostate, many people will find it difficult to deal with – busy work does not have time to go to the gym, and exercise at home is worried that the movement is complicated and difficult to stick to. In fact, protecting the prostate does not require a complicated plan. A simple anal lift can solve the problem, and it only takes 5 minutes a day. It can be easily completed in the office, at home or on the commute.

1. The correct way to lift the anus

The core of the anal lift exercise is to “decompress” the prostate by contracting and relaxing the muscles around the anus to drive blood circulation in the pelvic cavity. The specific method is divided into three steps:

Preparation posture: No need to deliberately change the position, sitting, standing, and lying positions can be carried out. If you are working in an office, just sit on a chair; if you are resting at home, you can do it lying or standing. The key is to keep your body relaxed and not overly nervous.

Contraction: Inhale slowly and focus on contracting the muscles around the anus, just like holding back the force of defecation, so that the anus feels like it is being pulled up. When contracting, focus on moderate strength, avoid excessive force, and avoid holding your breath. Hold this contraction state for 2-3 seconds to allow the muscles to fully exert force.

Relaxation: Exhale slowly and gradually relax the muscles around the anus, allowing the muscles to completely return to their natural state and feel the relaxation of the pelvic cavity. Avoid sudden release when relaxing, but gradually allow the muscles to adapt.

It is recommended to do 10-12 times per group, stick to 5 groups every day, and rest for 10-15 seconds between each group. When you first start doing it, you may feel that your muscle control is not skilled, and the rhythm of contraction and relaxation is difficult to grasp. This is a normal phenomenon. If you stick to it for a few days, you can gradually find the feeling. For example, between work, you can do 1 group every hour of work; when chasing dramas, the advertising time can also be completed smoothly, and it will not take up extra time at all.

2. The principle of lifting the anus to protect the prostate

Why does a simple anal lift exercise protect the prostate gland? There is a clear physiological mechanism behind it. The anal lift is like a “miniature massage therapist”, which brings multiple benefits to the prostate through muscle contraction and relaxation:

First of all, when the anal muscles are contracted, the blood vessels around the anus are moderately squeezed, which can promote blood circulation in the pelvic cavity. The blood supply of the prostate mainly depends on the blood vessels in the pelvic cavity. When these blood vessels are “squeezed”, the blood flow speed will increase, and the blood that was originally stagnant due to sedentary can be recirculated smoothly, thus relieving the congestion of the prostate.

Secondly, when the anal muscles are relaxed, the blood vessels in the pelvic cavity will return to a relaxed state, and the blood can flow more smoothly to the prostate, bringing sufficient oxygen and nutrients to the prostate, while taking away the waste products produced by the prostate metabolism, such as inflammatory factors, toxins, etc. It is like doing a “big cleaning” for the prostate, so that the prostate is always in a healthy physiological environment.

Long-term adherence to anal lifting exercise can not only relieve the congestion and swelling of the prostate caused by sitting for a long time, but also enhance the muscle strength of the prostate and surrounding tissues, improve the resistance of the prostate, and fundamentally reduce the risk of prostatitis and prostatic hyperplasia. Clinical studies have shown that men who insist on doing anal lifting exercise every day will reduce the recurrence rate of prostatitis by more than 60%, and the development rate of prostatic hyperplasia will also be significantly slowed down.

3. Precautions for doing anal lifting exercises

Although the anal lift exercise is simple and easy to achieve, the following points need to be taken into account in order to achieve the desired effect:

Movements should be “gentle and powerful”: both contraction and relaxation should be done slowly to avoid sudden force or rapid relaxation. Excessive force may lead to muscle strain around the anus, and even cause problems such as hemorrhoids; while too fast movement cannot achieve the effect of promoting blood circulation.

Avoid holding your breath: Many people unconsciously hold their breath when doing anal lifting exercises. This is the wrong approach. Holding your breath will cause an increase in pressure in the chest and abdominal cavity, but it will affect the blood circulation in the pelvic cavity, which is contrary to the original intention of the exercise. The correct approach is to maintain normal breathing, so that the breathing matches the rhythm of the movement, contraction when inhaling, and relaxation when exhaling.

Adjust according to your own situation: If your prostate already has uncomfortable symptoms, such as obvious pain, frequent urination and urgency, etc., do not blindly adjust through anal movement. It is recommended to go to the hospital urology department first to check the cause. If it is mild prostate inflammation, doctors usually recommend combining anal movement with treatment to promote recovery; but if the symptoms are more serious, you need to perform standardized treatment first, and then gradually start exercise after the symptoms are relieved.

Prostate care: a combination of exercise and conditioning

Although anal exercise can effectively protect the prostate, the health maintenance of the prostate is a systematic project. In addition to insisting on exercise, it also needs to be combined with scientific conditioning methods. Especially for people who have already experienced prostate discomfort, it is crucial to carry out targeted conditioning under the guidance of a doctor, and traditional Chinese medicine Diuretic and Anti-inflammatory Pill is one of the commonly used conditioning methods in clinical practice.

It is developed on the basis of traditional Chinese medicine theory. Its main ingredients include plantain seed, talc, Dianthus superbus, flat storage and other herbal materials with the functions of diuretic and lymph, heat-clearing and detoxification, blood circulation and blood stasis removal. From the perspective of TCM, prostatitis, prostate hyperplasia and other problems are mostly related to “damp and hot betting” and “qi and blood stasis”, and it can just play a role in targeting these causes.

For patients with prostatitis caused by sitting for a long time, Diuretic and Anti-inflammatory Pill can promote urine excretion and reduce the stimulation of urine to the prostate through the effect of diuretic and lymph; at the same time, its effect of promoting blood circulation and removing blood stasis can improve blood circulation in the prostate, relieve prostate congestion and swelling, and reduce discomfort symptoms such as soreness and pain. In addition, it can also enhance the body’s immunity, help the prostate resist the invasion of pathogens, and prevent the recurrence of inflammation.

In addition to exercise and medication conditioning, daily habits also have an important impact on prostate health. For example, sedentary people can get up and move for 5-10 minutes every hour of sitting, and promote pelvic blood circulation through simple movements such as walking and stretching; pay attention to light diet, reduce the intake of spicy and irritating foods, avoid alcohol, because alcohol will aggravate prostate congestion; at the same time, maintain a regular routine, avoid staying up late, ensure adequate sleep, and allow the prostate to get enough rest.

As the “life infra” of men’s health, the prostate needs our careful care. 5 minutes of anal lift exercise every day may seem simple, but it can build a strong “protective wall” for the prostate. Whether it is young working men or middle-aged and elderly friends, they should develop the habit of insisting on anal lift exercise, and combine scientific conditioning methods to keep the prostate in a healthy state. On this special day of World Men’s Health Day, I also hope that more men can pay attention to their own health and start from simple things to escort their own health.