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The sphincter muscles, located around the anus, are crucial to the defecation process. However, some people may experience difficulty relaxing these muscles, leading to constipation or faecal incontinence. To address this issue, individuals can perform specific exercises to strengthen and relax the sphincter muscles, such as contracting and releasing them in various positions. Additionally, deep breathing, meditation, and propping the feet up while sitting on the toilet can help relax the pelvic and sphincter muscles. In more persistent cases, medical interventions like biofeedback-based relaxation treatments and the use of lubricated fingers to manually relax the sphincter may be explored.
How to Loosen Sphincter Muscles
| Characteristics | Values |
|---|---|
| Locate your sphincter muscles | Pretend you're trying to prevent yourself from passing wind or holding in a bowel movement |
| Relax your pelvic muscles | Prop your feet up in a seated position on a toilet so that your knees are bent and higher than your hips |
| Deep breathing | Close your eyes and take slow, deep breaths through your nose |
| Meditate | Focus on your breathing to clear your mind and relax your muscles |
| Exercises | Squeeze your sphincter muscles for as long as you can, relax, and repeat |
| Seek professional help | Consult a doctor or a continence physiotherapist to guide you through exercises and keep track of your progress |
| Biofeedback-based relaxation treatment | Consult a doctor for a biofeedback-based relaxation treatment to teach you to relax your sphincter muscles |
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What You'll Learn
Pelvic muscle relaxation
Pelvic floor relaxation is just as important as strengthening these muscles. The pelvic floor is a web of muscles that acts as a sling, supporting the bladder, bowel, and uterus. It is responsible for helping you control your bladder and bowel and also plays a role in sexual intercourse.
To locate your sphincter muscles, pretend that you are trying to hold in a bowel movement or prevent yourself from passing wind. You may find it easier to concentrate on your sphincter muscles by consciously tightening and relaxing your sphincter a few times before you begin your deep breathing.
Meditate to get rid of stress and release the tension in your muscles. In a seated position, close your eyes and take slow, deep breaths through your nose. Focus on your breathing to clear your mind and allow the muscles in your body to relax. Typically, your sphincter muscles will also relax as a result of this meditative practice.
The diaphragm works in synergy with the pelvic floor and helps promote muscle relaxation. Place one hand on your chest and the other hand on your belly, just below your rib cage. Take a deep breath for a count of three, and then exhale to the count of four. When you inhale, your pelvic floor relaxes, and as you exhale, your pelvic floor returns to its resting state. Practice this breathing for 5-10 minutes each day.
Many yoga-inspired poses can help with the relaxation of the pelvic floor. One great pose for this is child's pose: Start on your hands and knees and bring your feet together while widening your knees. Slowly send your hips down to your heels. If they do not touch, place a bolster or pillows underneath to support your hips. During child's pose, imagine the sitz bones separating on every inhale. You may begin to feel a sensation of the anus bulging or expanding, which indicates that your pelvic floor muscles are relaxing. Another great pose for stretching and releasing the pelvic floor is happy baby: Lie on your back and draw your knees into your chest. Reach along the inner thighs with your arms to grab each ankle or inner arch of your foot, whichever is more comfortable for your body. Open your feet towards the sky while continuing to bend your knees and drive them into your armpits.
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Deep breathing and meditation
Once you're in a comfortable position, close your eyes and take a few slow, deep breaths. Place one hand on your belly and breathe in through your nose, feeling your belly gently rise under your hand. Breathe out slowly through pursed lips, noticing your belly move down as you exhale. Aim to breathe in for a count of four and breathe out for a count of four. Repeat this slow breathing pattern for a few minutes, focusing on relaxing your body with each breath.
As you breathe, you can also try meditating to help release tension in your muscles. Clear your mind and focus on your breathing, allowing your muscles to relax. If you're specifically trying to relax your sphincter muscles, you can focus your attention on them. Try to consciously tighten and relax your sphincter muscles a few times, and then allow them to relax as you continue breathing slowly and deeply.
You can also try visualizing your pelvic floor muscles as an elevator. Imagine this elevator sitting in your pelvis, and with each breath, visualize the elevator gently rising and falling. This visualization can help you relax and lengthen your pelvic floor muscles, which are connected to your sphincter muscles.
Remember, it may take practice to fully relax your sphincter muscles, so don't be discouraged if you don't succeed right away. With regular deep breathing and meditation, you should be able to achieve greater relaxation over time.
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Sphincter muscle exercises
To locate your sphincter muscles, imagine that you are trying to prevent yourself from passing gas or trying to hold in a bowel movement. You should feel your sphincter muscles—located around your anus—tighten when you do this.
Deep breathing and meditation
Consciously tighten and relax your sphincter a few times before starting deep breathing exercises. Sit down with your feet propped up so that your knees are higher than your hips. Close your eyes and take slow, deep breaths through your nose. Focus on your breathing to clear your mind and relax your body, including your sphincter muscles.
Pelvic muscle relaxation
Sit on a toilet without hovering, so your pelvic muscles can properly engage and relax. Lean forward with your hands on your thighs. This position also relaxes your pelvic muscles and reduces constriction in your large intestine and rectum, helping relieve constipation.
Sit, stand, or lie down in a comfortable position with your legs slightly apart. Squeeze your sphincter muscles for as long as you can, relax, and then repeat up to 10 times. Next, squeeze the muscles as hard as you can and then relax. Repeat this up to 10 times. Try to do each set of exercises 3 times a day.
If you find these exercises challenging, start with fewer repetitions and gradually increase them as you become more comfortable. If they start to feel too easy, increase the number of repetitions.
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Biofeedback-based relaxation treatment
Biofeedback therapy is an instrument-based learning process centred on operant conditioning. The goal of this treatment is to strengthen the pelvic floor muscles, retrain rectal sensation, and improve coordination. The focus is on exercising external sphincter contractions under instant feedback, either alone or with rectal distension and/or sensory training.
During the treatment, the patient is asked to contract the sphincter and is then informed about the degree of external sphincter contraction. The patient is instructed to focus on the isolation of the muscle to properly contract and relax it. The goal is to maximise anal sphincter strength and improve the speed, duration, and timing of voluntary contractions. The patient is usually seated on a commode with a sensor probe and asked to slowly contract and relax the external anal sphincter.
Visual feedback is provided by observing changes in pressure or electrical activity on a monitor screen. Auditory feedback is provided when the biological signal reaches the treatment threshold, and verbal feedback is given by the therapist to correct errors or compliment correct manoeuvres.
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Seek medical advice
If you are experiencing issues with your sphincter muscles, it is important to seek medical advice. A doctor can help determine the underlying cause of your condition and suggest appropriate treatments. They may refer you to a specialist, such as a continence physiotherapist or a specialist continence nurse, who can provide guidance and support tailored to your specific needs.
For example, if you are experiencing faecal incontinence or constipation, your doctor may recommend specific exercises to strengthen and relax your sphincter muscles. These exercises can help you improve your bowel control and may involve contracting and releasing the anal sphincter muscle. A healthcare professional can guide you through these routines and help you track your progress.
In some cases, biofeedback-based relaxation treatments may be suggested. This approach uses a manometric anal sphincter probe to teach patients to relax the "voluntary" anal sphincter muscle. This treatment can be particularly effective for patients who are unresponsive to traditional treatments, such as a high-fibre diet or laxatives.
Additionally, if stress is a contributing factor to your condition, your doctor may recommend stress-reduction techniques such as meditation and deep breathing exercises. These practices can help release tension in your muscles, including your sphincter muscles, and improve your overall relaxation.
Remember, it is important to consult with a medical professional before starting any new treatment or exercise routine. They can provide personalised advice and ensure that you are taking the most appropriate course of action for your specific situation.
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Frequently asked questions
To locate your sphincter muscles, pretend that you are trying to prevent yourself from passing wind or are holding in a bowel movement. You should feel your sphincter muscles—located around your anus—tighten.
One exercise to relax your sphincter muscles involves meditating to release tension in your muscles. Close your eyes and take slow, deep breaths through your nose while sitting with your legs slightly apart. Focus on your breathing to clear your mind and relax your muscles.
Another exercise involves sitting on the toilet with your knees bent higher than your hips. Lean forward with your hands on your thighs. This position relaxes your pelvic muscles and reduces constriction in your large intestine and rectum, helping to relieve constipation.
You can also try contracting and releasing your sphincter muscle in various positions, such as sitting, standing, and lying down.
Repeat each exercise 3 times a day, with 10 repetitions each.
If the exercises are not working, you can use your finger to relax your sphincter. Apply lubrication to your index finger and insert it into your anus. Move your finger in a circular motion until your sphincter relaxes. This process may take a few minutes, but it should not be painful as long as you are using lubrication.
If you have been suffering from constipation or tight sphincter muscles for 2 weeks or longer, see your doctor. They will be able to determine if there is a broader medical condition causing your symptoms and advise on treatment.
