What are the anal sphincter exercises?

The anal sphincter is simply a muscle near the anus. It is divided into the internal anal sphincter and the external anal sphincter according to different locations. The anal sphincter has the function of helping defecation. Many people suffer from constipation or hemorrhoids due to irregular diet. This requires us to exercise the anal sphincter frequently in our daily lives. So what are the anal sphincter exercises?

Anal exercises include anal and perineal activities and anal lifting in conjunction with trunk and limb activities. The specific methods are described as follows:

1. Sphincter contraction method: Sit down and consciously contract the urethra, vagina, and rectal sphincters, and then relax. Repeat this 50-100 times, 2 to 3 times a day.

2. Urination-stopping method: During urination, consciously contract the perineum to stop urination, then relax the perineum muscles and continue urinating. Repeat this process until the urine is empty, 2-3 times a day.

3. Training method in bed: Lie on your back on the bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles at the same time, then lower your hips and relax your perineum muscles. Repeat this 20 times, once in the morning and once in the evening. This exercise can strengthen the waist, abdomen, buttocks, legs and pelvic muscles, and improve the function of the muscles in these areas and the perineal sphincter.

4. Relax your breathing: Lie on your back, relax your whole body as much as possible, overlap your hands on your lower abdomen, and do deep abdominal breathing. When you inhale, your abdomen will bulge, and when you exhale, your abdomen will sink. Repeat this 10-20 times, 2 to 3 times a day.

5. Clamp your legs and lift your anus: Lie on your back, cross your legs, squeeze your buttocks and thighs tightly, and gradually lift your anus. Hold for about 5 seconds, then return to the original position. You can gradually extend the time of lifting your anus. Repeat 10-20 times, 2-3 times a day.

6. Combine deep breathing with belly lifting.

7. Supine leg curling and push-up: Lie on your back with your knees bent. Put your heels as close to your buttocks as possible, place your arms flat on your sides, use the soles of your feet and shoulders as fulcrums, lift your pelvis, and contract your anus at the same time. Continue for about 5 seconds, then return to the original position. Repeat 5-10 times, 2-3 times a day.

8. Sit and stand anal lift: First sit on the edge of the bed, cross your legs, then put your hands on your hips and stand up, while contracting and lifting your anus, hold for 5 seconds, then relax and sit down. Repeat 10-15 times, 2-3 times a day.

9. Sit on your toes and tighten your anus: Stand with your hands on your hips, cross your legs, sit on your toes, and lift your anus. Hold for 5 seconds and then return to the original position. Repeat 10-15 times, 2-3 times a day.

You can choose to do 1-2 or 2-3 of the methods introduced above according to your actual situation. You don’t have to do all of them. The key is to persevere and stick to it. It will definitely be effective in preventing hemorrhoids.

The above is a detailed introduction about the anal sphincter exercises. Some simple exercises such as running or swimming can also promote the movement of the anal sphincter. If you have time, you can take a cold or hot water sitz bath to promote the contraction of the anorectal muscles and achieve the purpose of anal exercise.