Hemorrhoids are a common problem, affecting about 89 percent of Americans in their lives. Hemorrhoids are swollen tissues and veins around the anus or lower rectum. Hemorrhoids are characterized by bleeding, itching, redness and pain, and can result from multiple factors, including pregnancy, age, excessive straining during a bowel movement, constipation and anal intercourse. There are two kinds of hemorrhoids: internal hemorrhoids, those located in the colon, and external hemorrhoids, those visibly located at the anus. However, through routine exercises, you can help prevent the occurrence of internal and external hemorrhoids.
Waist Stretch
This stretch is best for outer hemorrhoids and guards against them by strengthening the anal sphincter, says the Choosing Natural Health site. To perform these, stand without shoes on and slowly rise onto your toes. As you do this, raise your arms until they are as high as possible above your head. Next, slowly bend forward at your waist, bringing your arms down while keeping them straight and in front of you. Bend until you reach as close to the floor as possible. At this point, you will feel the anal muscle being worked, says the site. Perform this exercise at least twice a day for best results.
Trunk Presses
Also strengthening the sphincter muscle are trunk presses. These are exercises that require little exertion, which means they're ideal for seniors, pregnant women and others who cannot exert much effort in exercise. They are also highly versatile exercises, as they can be done at any time, in any amount and in a standing or sitting position. To perform, simply tighten the buttocks muscles as you inhale and release as you exhale.
Torso Rotations
This torso exercise reduces the amount of blood in the swollen veins of an internal hemorrhoid by way of initiating centrifugal force in the body. First, place your body in a sit-up position, with your arms stretched and on the floor, the soles of your feet up against a wall or other vertical stronghold, and your back straight, says the Choosing Natural Health site. Next, rotate your torso in both directions, starting with two or three rotations in one direction and the same amount of rotations in the other direction. As you continue to perform these exercises, you will be able to gradually increase the number of rotations as needed. Five to 10 rotations per side is ideal for those with severe hemorrhoids, says the site.
Walking
You can also prevent hemorrhoids by simply incorporating daily walks into your routine. This is because constant sitting or standing can put pressure on the veins in the rectum, according to the Hemorrhoid Relief and Removal site. Walking eases this rectal pressure. For best results, try walking at a brisk pace for five to 10 minutes every one to two hours.
