Sphincter Exercises
Sphincter exercises can help improve bowel control by strengthening the muscles around the back passage (anus). These exercises may help reduce leakage of gas or stool and improve urgency symptoms.
Regular practice can strengthen the muscles used to control bowel movements and improve confidence in everyday life.
What Are The Sphincter Muscles?
The anus contains two rings of muscle called sphincters:
- Internal sphincter: works automatically to keep the anus closed until you are ready to open your bowels.
- External sphincter: a voluntary muscle that you can tighten to help prevent leakage and improve bowel control.
These muscles are part of the pelvic floor and help control gas and bowel movements.
Why Do The Muscles Become Weak?
Sphincter muscles can weaken over time due to:
- Childbirth
- Constipation and straining
- Ageing and general wear and tear
- Long-term bowel problems
- Sometimes there may be no obvious cause
How Can Exercises Help?
Like any muscle in the body, the sphincter muscles become stronger with regular exercise. Improving muscle strength may help:
- Improve bowel control
- Reduce urgency
- Prevent leakage of gas or stool
- Improve confidence and daily comfort
How To Perform Sphincter Exercises
- Sit comfortably with your knees slightly apart.
- Imagine you are trying to stop yourself passing wind.
- Squeeze and lift the muscles around the back passage as tightly as possible.
- Avoid tightening your stomach, legs or buttocks.
- Hold the squeeze for as long as comfortable (aim for up to 10 seconds).
- Relax fully between each squeeze.
- Repeat up to 10 times if comfortable.
Helpful Tips
- Practice exercises regularly each day.
- Do not hold your breath while exercising.
- Exercises can be done sitting, standing or lying down.
- Use a gentle squeeze for longer control during urgency.
- Exercises become easier as the muscles strengthen.
Checking You Are Exercising Correctly
You may feel the skin around the anus tighten and lift slightly during the exercise.
Some people find it helpful to:
- Place a finger gently over the anus to feel the squeeze
- Use a mirror to see the area tighten slightly
Additional Advice
- Maintain a healthy weight where possible.
- Avoid constipation and excessive straining.
- Continue exercises even after symptoms improve to maintain strength.
- It may take several months to notice full improvement.
When To Seek Medical Advice
Please speak to your GP or healthcare professional if:
- You experience ongoing bowel leakage
- Your symptoms worsen
- You are unsure whether you are exercising correctly
- You experience pain while performing exercises
Bladder and Bowel Service
For further support or advice, please contact your local healthcare professional or Bladder and Bowel Service.
