When they start to make their presence felt, they have a way of doing it. They get perfect attention. Hemorrhoids are hard to ignore. When full-blown, they become something to reckon with from sunrise to sunset. The best remedy of course are preventive measures. But relieving exercises won’t hurt either.
The fundamental of your hemorrhoids exercise routine should be muscle tone. Studies suggest that individuals with strong muscle tone are less likely to develop hemorrhoids. Muscles that are firm and flexible at the same time are typically considered good muscle tone.
How Hemorrhoids Should Be Done
Hemorrhoids exercise can be classified into those which are systemic and those which develop local muscle groups.
1. Systemic Exercises
For the systemic exercises, you can engage in moderate physical activity which also serves as cardiovascular endurance exercise such as aerobics, swimming, and jogging.
This will help your musculature develop tone.
Because the flow of blood is facilitated by the regular contraction of muscles in the body, exercise leads to the smooth flow of blood to the heart from the tissues.
This ultimately reduces the pooling of blood in the anorectal veins.
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2. Muscle Group
Hemorrhoids exercise, which develops the muscles of the pelvic floor, affords several benefits other than alleviating the anal disorder alone.
One of such exercises is the Kegel exercise, first developed by Dr. Arnold Kegel.
How To Do – The exercise is done by contracting the anal muscle similar to when you are trying to prevent the passing of stool during diarrhea.
Hold the contraction as you count to three. Slowly release the contraction as you relax. You can repeat this as often as you want in a day.
Benefits – This exercise prevents the worsening of hemorrhoids by improving blood flow to the otherwise twisted blood vessels.
This also gives back tone to the anal muscles, successfully preventing the prolapse of hemorrhoids especially the internal types.
The hemorrhoids exercise may cause discomfort at first but will become manageable as the condition improves. The Kegel exercise can be used regardless of the cause of the hemorrhoids.
Others Hemorrhoids Exercises as Preventative Treatment
1. Do Not Sitting Too long
Remember never to overdo sitting down, especially when enthroned on the toilet.
Taking too long sitting on the toilet affects the veins around the rectum and anal areas that could lead to hemorrhoids.
When the veins get weak because of too much pressure from sitting, plus the strain in bowel movement, this easily gets us to an initial case of hemorrhoids.
Moreover, being sedentary by preferring sitting positions for long periods of time results to constipation. Less body movement means poor bowel movement.
2. Healthy Routine Morning
Each early morning, before anything else, take at least 2 full glasses of clean water. Water in the morning helps tremendously in easy bowel movement for a great hemorrhoid relief.
After the glasses of water, walk briskly around to help loosen bowel movement. Walking briskly, being an aerobic exercise, helps circulate needed blood to the veins, especially the anal veins.
A good blood and respiratory circulation will help flush out toxins in the blood. A weak vein is likely to absorb toxins and result to hemorrhoids when such veins are in the rectum area.
A little constipation is what it needs to be a full-blown hemorrhoid.
3. This Should Stretching Do
Another good exercise for hemorrhoids is yoga stretching. Again, stretching exercises promote good blood circulation.
An example of good stretching for hemorrhoids is standing straight and slowly raising the legs straight up to waist level, one after the other.
Another is standing in a lounging posture, as in a fencing â€œen guardâ€ position, and lowering the hind knee as low as possible.
Then do the same with the reverse position. Stretching and bending exercises of the lower extremities are good for hemorrhoids.
4. Do Best Sit Up
On other tips to relieve hemorrhoids, it is advisable to sit up straight on the toilet bowl to help ease up bowel movement.
Raising the arms overhead also helps to loosen the colon for a good bowel movement and hemorrhoid relief.
To lessen the pressure on the veins around the anal and rectum areas, it would help to raise the feet on a small platform while seated on the toilet for hemorrhoid relief.
5. Reverse Stomach
One good muscle toning hemorrhoids exercise is known as the reverse stomach. This exercise targets mostly your abdomen muscles.
First position your body in a push up stance using your hands and knees for support. You will then inhale and draw your stomach in towards your back and hold it for 30 seconds.
6. Buttock Press
The next hemorrhoids exercise is the buttock press which will strengthen your sphincter muscle. This exercise is especially good for those people who have difficulty passing a stool.
To perform this exercise simply tighten the buttock muscles for around ten seconds and then relax them. Repeat this exercise as much as you can while sitting or standing. This hemorrhoids exercise is especially good for elderly people and pregnant women who can’t do strenuous exercise.
7. 3 Daily Sport Activities
Other effective exercises that can prevent the development of hemorrhoids are walking, running and pilates. All of these exercises will promote better muscle tone. Any exercise that strengthens the abdominal area, the sphincter muscles, and glute is considered good hemorrhoids exercise and can help you prevent the hemorrhoidal disease.
Hemorrhoid can be prevented with good regular exercises to keep the veins healthy. An existing hemorrhoid can be remedied with practical tips for hemorrhoid relief.