Hemorrhoids? Learn to smile with your anus in 8 steps.
by Benita Cantieni
Do you also suffer from hemorrhoids, a common condition? Here’s a short program that will do more for you than any ointments, creams, or suppositories—yes, even more than surgery. The exercises work quickly and provide lasting relief. And they’re guaranteed to be unlike anything you’ve ever tried.
Hemorrhoids: We All Have Them
Hemorrhoids—Germany’s largest tabloid has declared them the new “number one widespread disease,” afflicting 80% of all adult men worldwide. Local newspapers are following suit. TV, online portals, and magazines are full of ads for ointments and suppositories designed to relieve hemorrhoid symptoms.
I suspect that “hemorrhoids, a widespread ailment,” are a result of spending so much time sitting since the pandemic began and working from home.
Targeted exercise of the essential pelvic floor muscles provides quick, lasting results—without the use of medication. Please don’t laugh: Effective exercise of the levator ani muscle can be done very well while sitting. At the same time, you’ll learn how to sit in a way that keeps you fit.
We all have hemorrhoids. They are what are known as vascular cushions or erectile tissues at the end of the intestine, right next to the anus. If the hemorrhoids are healthy, we notice them at most when we’re on the toilet; in the best-case scenario, they gently accompany the stool as it passes through the anus.
These healthy hemorrhoids can become abnormally enlarged, in which case they protrude through the anus and cause discomfort. These protrusions and enlargements can be caused by chronic constipation or other medical conditions. In the vast majority of cases, however, they are self-induced: due to posture
The levator ani is a cup-shaped structure with a stalk. It is composed of two sets of five muscles, arranged symmetrically in each half of the pelvis. Five muscles maintain order in the right half of the pelvis, and five in the left.
The bony pelvis with the “levator ani” muscle . It consists of ten muscles and keeps the hemorrhoids healthy.
The Levator Ani: Your Friend
These 10 muscles share the stalk, or neck. The rectum—that is, the lower part of the large intestine—is located within this neck. If this neck, along with its muscular sheath, stands upright and undisturbed in the pelvis, then the rectum and levator ani are in good condition. You’ll learn how this posture works in a moment.
Anyone who sits without being aware of their posture—with a tilted pelvis, a rounded back, and slumped against the backrest—creates enormous pressure in the body from top to bottom. In this position, the levator ani muscle is tilted, its contents are pressed down toward the pelvic floor, and the intestines slip out of place.
The constant pressure on the rectum and the anal sphincter muscles strains the healthy hemorrhoids; they become overloaded, are pushed through the anus, and cause pain, burning, and bleeding there. Most people affected respond to the pressure and discomfort by applying even more pressure—through counterpressure. The anus contracts excessively. The hemorrhoids get worse.
CANTIENICA® Body in Evolution changes your posture, thereby relieving pressure and tension on the pelvis, intestines, rectum, pelvic floor, anus, and thus hemorrhoids.
I know men who said after just the first lesson, “The pressure is already gone.” After a week of training, combined with proper sitting even before, during, and after the sessions, you’ll feel immediate relief—and with a little discipline, you’ll see improvement. After three weeks, both men and women report: “My hemorrhoids are gone!”
Ready to leave this common ailment to others and treat your hemorrhoids to keep them healthy?
Ten minutes of targeted exercise each day until the symptoms go away. After that, it’s enough to treat the hemorrhoids three times a week with this short routine.
And every now and then, smile with your anus …
The Intestine in Pink in the diaphragm (in red), along with the sacrum, coccyx, and anal sphincter muscles. When posture is good, these structures work well together.
Sitting Correctly from a Biomechanical Perspective
Sit on a stool or chair, right at the very front edge. Do not lean back. Bend your legs so that your hip sockets are above the backs of your knees. Keep your feet hip-width apart and in a slight V-shape. This is important: in the typical “manspreading” position, you can’t reach your anus, leaving your hemorrhoids unprotected.
Place the backs of your hands on your thighs.
Pull your back out of your pants: Imagine your sacrum and pull it deeper into your body. Now the sacrum is the master vertebra. Pull it upward, toward your head—along with all the other vertebrae.
This is the most important thing you can do to deal with those painful lumps on your butt: stand up straight. Keep your spine as long as possible. This puts your ligaments, tendons, fascia, and muscles in a wonderful state of tension and gentle stretch, allowing them to function at their best.
The strong longitudinal ligaments on the inside of the spine, on the sides of the vertebrae, and on the back.
Your spine is equipped with a massive ligamentous system—commonly referred to as longitudinal ligaments—which serve as the main supports for your torso.
When you align yourself with these longitudinal ligaments, you simultaneously activate over 100 small muscles that support, stabilize, and protect the spine vertically, horizontally, and diagonally.
Sitting properly exercises the body: posture, flexibility, and strength. Keeping your pelvis aligned also helps keep hemorrhoids at bay.
The ischial tuberosities are the gateway to the pelvic floor
The ischial tuberosities are the two bones on which you sit when you are sitting upright.
When you sit up straight like this, you can feel your ischial tuberosities through the seat of your pants. They provide direct access to your pelvic floor, which supports your body and relieves pressure on the anus.
Now you’ll need a little imagination. Don’t get impatient just yet—I promise you, you’re already right in the middle of the exercise: Imagine little clouds under your heels and draw those clouds up through your heels and legs. That’s all.
Can you feel your sit bones and pelvic bones moving right away? Great.
You don’t feel anything? Okay. How are your glutes feeling? Tense? Relax. Relax completely.
Are your front thigh muscles tense? Let them go. Let them go completely.
Set up again, experiment a little with my foot position. Spread my toes a little wider, bring my heels a little closer together, breathe in the clouds, and look for that chain reaction.
Yeah, I know. It has nothing to do with what you learn at the gym or in Pilates class.
Once you’ve got the hang of it: Tighten both sitting bones at the same time ten times. Then do it twenty times, alternating right, left, right, left. Do this as fast as you can—that way, you won’t have time to do too many.
Discover the Organ Lifter
When the ischial tuberosities are drawn toward each other in a pulsating motion, the lower edge of the pelvis narrows. At the top, the pelvis widens. The magic formula for a healthy pelvic floor and a literally carefree bowel.
The illustration shows what happens when the ischial tuberosities are brought together: The pelvis becomes narrower at the bottom and wider at the top. The levator ani muscle automatically has to adapt. As the position of the bones changes, it is pulled upward like a trapeze, and the increased width of the pelvis causes it to tense up more.
This provides direct relief to the rectum, which is located in the levator ani muscle. If you adopt this sitting position in your daily life and make it a habit, pathological hemorrhoids will be relieved and will shrink.
Would you like a little more?
Relieve Pressure on the Anus
Place your hands loosely on top of each other, as if you were holding a precious liquid. Keep your upper arms relaxed; they should hang close to your body. Imagine that your hands are your levator ani—or, from now on, your “organ lifter.” Lift this “hand bowl” higher, and gently rock your hands back and forth.
Tension—and your willingness to allow it—provided you can feel how your levator ani muscle follows your hands, and how your ischial tuberosities follow the levator ani.
Pull the hand cup higher in front of your abdomen, allowing the organ lifter to rise higher. Imagine the neck of the organ lifter growing along with you.
Focus your attention on your anus: Do you feel relief? Yes?
Great. Don’t say, “But that can’t possibly be true.” It is true.
You’ll only need the hand rest for support on your first try.
Gently place the palms of your hands together in front of your lower abdomen. Imagine that this is your levator ani muscle. Slowly and deliberately lift this “stand-in” pelvic floor higher.
The levator ani will follow.
Supporting the Rectum
Keep your attention focused on your anus. Imagine the three rings of muscle that form your anus.
The anus consists of three rings of muscle. These rings of muscle can be exercised—just like any other muscle.
They are muscular rings that can contract, remain contracted, and relax, depending on what your body needs at any given moment. Hemorrhoids also develop because the contracting action is overemphasized; when the gluteal muscles are overactive, they put excessive strain on the anal sphincter muscles.
Imagine that you can rotate the outermost anal ring to the left, the middle anal ring to the right, and the third ring to the left.
Turn the first ring to the right, the middle one to the left, and the inner one to the right. Your anus likes symmetry, too.
Repeat as many times as you like.
Build an anal tower
Do you like this ring exercise? Keep going. Move the bottom ring to the left, the second to the right, the third to the left, a fourth to the right, a fifth to the left—and so on.
An IntroductionHelp with building your Anusring Tower. Of course, you can choose the colors yourself.
An anal lift like this keeps the actual anal muscles supple and strong. The neck of the anal lifter extends and tapers upward into the body.
This exercise directly benefits the rectum, that is, the lower part of the large intestine. It also stretches the rectum, making it longer and narrower, while simultaneously stretching and strengthening it.
This new length is needed for all the hemorrhoids. The tissue that had been pushed out is gently pulled back and stretched, and blood congestion is relieved.
It can’t be that easy, can it? It really is that easy. Give it a try.
Make Your Anus Smile
Place the outer sides of your hands in the grooves, push the grooves backward toward the back edge of the stool. Your torso should be stretched out and straight, facing forward.
For Women Of course, these exercises work, too. I just wanted to give the men a special gift for a change.
Imagine that your newly discovered anus can smile backward.
Tighten your glutes, relax them, tighten them, relax them. If your upper body lowers slightly as you tighten them and rises again as you relax them—like a hinged lid—then you’re doing it perfectly. Twelve times.
On the thirteenth time, stand up from the stool, making sure your knees stay over your heels. Sit back down with a smile on your face and without making a thud.
Can’t do it? Practice. Keep at it. Until sitting down and standing up from a stool or chair becomes a part of your anus-friendly posture training. It’s a good habit you’ll love.
Place the stool against a wall. Stand in front of the stool with your calves touching it. Imagine clouds beneath the soles of your feet. Draw the clouds in. Mentally separate your lower legs from your feet. Stretch your thighs away from your lower legs. This casually relieves pressure on your ankles and knees.
Stretch your pelvis away from your thighs. Stretch your chest away from your pelvis. Think of it like a hot-air balloon: the pelvis is the basket, and the chest is the balloon. Stretch your head toward the ceiling as if it were attached to a golden thread.
Remember this sitting posture. It’s also your ticket to a perfect bowel movement: sit down, tense your muscles, and lean forward. This gives your bowels the ideal slide and makes going to the bathroom a smooth and pleasant experience.
Anus-Friendly Habits in Everyday Life
Let your arms hang down; imagine long bones that are simply allowed to hang there. For three breaths.
Bend your palms sharply, like children playing penguin. Turn your fingers slightly toward each other, letting your elbows point relaxed to the sides. Now stretch the bases of your palms toward the floor. The hot air balloon gains lift; you grow to your full height. Repeat a few times and gradually incorporate all the elements you’ve learned: keep your sit bones lifted, contract them ever so slightly, and keep your glutes and hip muscles relaxed.
Gently contract and relax your perineum and anus—quickly and lightly—as often as it takes until it becomes second nature. Pull up and rotate the anal sphincter muscles. If you feel like it, try building the “anal tower.”
Starting today, walk like this: with your feet spread wide at the heels, lightly, with your bones stretched out. Take steps that lift off the ground.
As below, so above: In a stretched body, the spine, diaphragm, and levator ani work together perfectly, like a hot-air balloon.
A smiling anus. What else…
Make sure your anus is playfully smiling backward even while walking and jogging. This allows your ischial tuberosities to pulsate, keeps your pelvic bones mobile, and supports your engagement and movement. The actual, true pelvic floor trains itself automatically with every step—and hemorrhoids? What hemorrhoids?
Was there something?
