How to shrink the anus when you have hemorrhoids?

When hemorrhoids appear, we will find that it may be very difficult to defecate, and contracting the anus is particularly painful, so we should pay more attention to it in daily life, such as eating more fiber-rich foods, avoiding sitting for long periods of time, or correcting incorrect bowel movements, etc. This can effectively prevent the occurrence of hemorrhoids. But don't panic once you have hemorrhoids, we can contract the anus in the following ways.

1. Anal exercise

The patient contracts the anus for 5 seconds, then relaxes it for 5 seconds, and continues this process for 5 minutes. Do this 3 to 5 times a day. It can promote local blood circulation, relieve local anal pain after hemorrhoid surgery, and make defecation smooth.

2. Anal lifting exercise

Consciously pull your anus upward, 1 to 2 times a day, each time for 30 seconds. It has the functions of removing blood stasis, exercising the anal sphincter and enhancing the vital energy. Generally, if you persist for about 100 days, it can prevent the recurrence of hemorrhoids.

3. Anal contraction exercise

Actively contracting and relaxing the anal sphincter for about 5 minutes before, during and after defecation can improve local blood circulation and enhance anal sphincter capacity.

4. Guidance method

Place one foot on the ground and bend the other knee, alternating the knee-bending movements repeatedly. When one leg is bent, hold both hands under the knee and try to bring the knee closer to the front of the body. Repeat this action 20 to 30 times. It can prevent the occurrence of hemorrhoids and increase the strength of the anal sphincter.

5. Anal gymnastics

1. Supine position: cross your lower limbs, tighten your buttocks and thighs, and at the same time slowly and forcefully contract and lift your anus, hold for 5 seconds, then relax.

2. Sitting position: Sit on the bed or chair with your legs crossed, hands on your hips, while pulling your hips in, clamping your legs together, and contracting and lifting your anus. Hold for 5 seconds, then relax.

3. Standing position: Put your hands on your hips, cross your legs, stand on your toes, pull your hips in and squeeze your legs together, while contracting and lifting your anus. Hold for 5 seconds, then relax.

6. Pinch the anus: This is the anus lifting exercise. Lift the anus upwards like you are holding back a bowel movement. Then relax it and then lift it up again. Repeat this process.

Common anal exercises

1. Sphincter contraction method

Sit down and consciously contract the urethral, ​​vaginal, and rectal sphincters, then relax. Repeat this 50-100 times, 2 to 3 times a day.

2. Urinary control method

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

3. Bed training method

Lie on your back in bed, use your head and heels as fulcrums, raise your hips, contract your perineum muscles, 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 and breathe

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. Tighten your legs and lift your anus

Lie on your back, cross your legs, squeeze your buttocks and thighs tightly, and gradually lift your anus with force. Hold this position 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 curl

Lie on your back with your knees bent. Bring 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 support points. Lift your pelvis while contracting your anus. Continue for about 5 seconds, then return to the original position. Repeat 5-10 times, 2-3 times a day.

8. Sit-Stand Anal Lift

First sit on the edge of the bed with your legs crossed, 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. Squatting with your feet

Stand with your hands on your hips, cross your legs, stand 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.