Anal fissures are small tears in the lining of the anus, often resulting from passing hard or large stools, leading to pain and discomfort during bowel movements. Incorporating specific exercises into your routine can aid in healing and prevent recurrence by strengthening the pelvic floor and surrounding muscles, improving blood flow, and promoting regular bowel movements. Here are seven effective exercises for individuals dealing with anal fissures. Fissures are a common type of anal disorder that can cause serious discomfort and even pain. Fortunately, many exercises can help alleviate the symptoms and reduce the chances of getting them in the future. Here’s a look at nine of the best exercises for people with fissures.
1. Kegel Exercises
Kegel exercises focus on strengthening the pelvic floor muscles, which support the rectum and help maintain proper bowel function. Strong pelvic floor muscles can reduce strain during bowel movements, facilitating fissure healing.
How to Perform Kegel Exercises:
- Identify your pelvic floor muscles by attempting to stop the flow of urine midstream; the muscles engaged are your pelvic floor muscles.
- Once identified, contract these muscles for five seconds, then relax for five seconds.
- Repeat this process 10–15 times per session, aiming for at least three sessions daily.
- Kegel exercises can be performed while sitting, standing, or lying down, making them versatile and easy to incorporate into your daily routine.
2. Squats
Squats strengthen the lower body muscles, including the glutes and thighs, which support pelvic stability and reduce pressure on the anal region.
How to Perform Squats:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
- Keep your back straight and knees aligned with your toes.
- Descend until your thighs are parallel to the ground, then rise back to the starting position.
- Aim for two sets of 10 repetitions daily.
Proper form is crucial to prevent injury and maximize benefits.
3. Glute Bridges
Glute bridges target the gluteal muscles and lower back, enhancing support for the pelvic region and alleviating strain on the anal sphincter.
How to Perform Glute Bridges:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Tighten your abdominal and gluteal muscles, then lift your hips toward the ceiling, forming a straight line from shoulders to knees.
- Hold this position for a few seconds before slowly lowering your hips back to the floor.
- Perform two sets of 10–15 repetitions daily.
This exercise not only strengthens the glutes but also promotes flexibility in the hip area, contributing to overall pelvic health.
4. Lunges
Lunges improve lower body strength and flexibility, aiding in reducing pressure on the anal region during daily activities.
How to Perform Lunges:
- Stand upright with feet hip-width apart.
- Step forward with one leg, lowering your hips until both knees are bent at approximately 90-degree angles.
- Ensure your front knee is directly above your ankle, and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat on the other leg, aiming for 10 repetitions per leg.
Incorporate two sets of lunges into your daily routine to enhance muscle support around the pelvic area.
5. Hip Extensions
Hip extensions strengthen the hip and lower back muscles, contributing to better support for the anal region and reducing discomfort associated with fissures.
How to Perform Hip Extensions:
- Begin on all fours, with hands directly under shoulders and knees under hips.
- Keeping your knee bent, lift one leg upward until your thigh is parallel to the floor.
- Hold for a moment, then lower the leg back to the starting position.
- Perform 10–15 repetitions on each leg, aiming for two sets daily.
This exercise enhances hip mobility and strengthens the muscles supporting the pelvic floor.
6. Clamshells
Clamshells target the hip abductors and gluteal muscles, which play a role in maintaining pelvic stability and reducing anal sphincter strain.
How to Perform Clamshells:
- Lie on your side with your legs stacked and knees bent at a 90-degree angle.
- Keep your feet together and your head resting on your lower arm.
- Engage your core muscles, then lift your top knee as high as possible without shifting your hips or pelvis.
- Hold for a few seconds, then lower the knee back down.
- Repeat 10–15 times on each side, aiming for two sets daily.
Clamshells improve hip strength and flexibility, aiding in the prevention of fissure aggravation.
7. Low Back Extensions
Strengthening the lower back supports proper posture and reduces undue pressure on the anal region, facilitating fissure healing.
How to Perform Low Back Extensions:
- Lie face down on the floor with arms extended alongside your body, palms down.
- Engage your back muscles to lift your chest off the ground, keeping your neck neutral.
- Hold for a few seconds, then lower back
For more information, visit us at Chirag Global Hospitals. We understand the importance of staying active and healthy, which is why we offer a variety of treatments and therapies to help patients manage anal fissures. Our team of highly qualified medical professionals is available to answer any questions about treatment options or lifestyle changes that can help prevent fissures. Call us today to learn more!
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