Repeat this process as many times as necessary in order to get your muscles to relax. Aim to do this at least 15 times, but there are no downsides to doing deep breathing for longer than this! To locate your sphincter muscles, pretend you’re trying to prevent yourself from passing wind or trying to hold in a bowel movement. When you do this, you should feel your sphincter muscles around your anus tighten. 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.
For best results, meditate in a quiet, distraction-free environment. This will make it easier for you to clear your mind and expel the tension in your body. Don’t be discouraged if meditation doesn’t work the first time you try it. You may need to practice it a few times.
Repeat the massage as many times as you need until you feel comfortable.
Sitting this way not only relaxes your muscles, but also reduces constriction in your large intestine and rectum, which helps relieve constipation. Lean forward with your hands on your thighs to maintain an even more effective toilet position. Always sit on your toilet while using the bathroom instead of hovering over it so your pelvic muscles properly engage and relax.
If you’re not allergic to latex, wear a disposable latex examination glove while you’re doing this to prevent contamination. You can buy medical lubricant at any pharmacy or drugstore. Note that this method will probably induce a bowel movement, so only do this somewhere you can get to a toilet relatively quickly.
Other potential causes of constipation and tight sphincter muscles include muscle damage, nerve problems, childbirth, or the overuse of laxatives.
You may also need to get a prescription for this type of muscle relaxant from your doctor, as in many cases it’s not available over the counter. The most commonly prescribed muscle relaxant for sphincter muscles is dicyclomine.
Your primary care physician can refer you to a pelvic floor therapist after your initial appointment.
This type of procedure falls under the category of colorectal surgery. There are a number of different surgeries that are used to treat sphincter issues. An inability to relax your sphincter may be treated by placing an artificial sphincter around your anus that can be manually controlled.
