Hemorrhoids (https://www.bevwo.com/hemorrhoids-protection-exercises-a-closer-look/) are a condition that is characterized swollen vessels in the rectum and anus. The condition can result in discomfort, itching or bleeding. Although there are many different factors which can lead to hemorrhoids such as genetics or lifestyle choices, you can prevent it by incorporating certain exercises into your regular routine. Here are some great exercises you can do to prevent hemorrhoids.

Kegels Exercises: Kegels exercises target the pelvic muscles that support the rectum (abdomen) and the anus. This can help improve the circulation of the pelvic region, and lower the risk for hemorrhoids. Kegels can be performed by pulling the muscles in the pelvic region that would stop urine from flowing, holding them for a few second, and then relaxing. As a daily goal, aim for 3 sets of 10-15 reps.

Exercises Cardiovascular: Performing regular cardio exercises like walking, running, and cycling regularly can encourage healthy bowel motions by promoting digestion. Exercises that promote regularity can reduce the risk of hemorrhoids.

Certain Yoga Poses can prevent hemorrhoids through improved digestion, stress reduction, and increased circulation. Poses like Pavanamuktasana – Wind Relieving Pose, Malasana – Garland Pose and Balasana – Child’s Pose – can reduce pressure around the rectal and help promote regular bowel movements.

A Pelvic Tilt: A Pelvic tilt is a great way to tone the muscles on the lower spine, abdominal wall, and pelvis. On your back, place both feet flat and the knees bent. As you tighten your abs, lift your pelvis to the ceiling and flatten your lower spine against the floor. Then release. Repeat 10 to 15 times daily for improved pelvic strength and hemorrhoids prevention.

SquatsSquats can help prevent hemorrhoids and maintain normal bowel movements. As you stand with your feet shoulder-widths apart, slowly lower your torso as if seated back in an invisible chair. Then, return to your original starting position. For a stronger lower body, do three sets of 10-12 reps.

Water ExercisesWater exercises are low impact and can be used to improve circulation or reduce pressure on the rectal. It is ideal to have a body that is buoyant in water for anyone with hemorrhoids.

Exercises that prevent hemorrhoids: Cycling increases the blood flow and decreases the pressure in your rectal veins. To avoid hemorrhoids, you should choose the right bike for your body type and not sit on a hard seat.

Practice Deep Breathing: These exercises will help you to relieve tension and stress, both of which have been known to trigger hemorrhoids. To promote relaxation and pelvic well-being, use deep breathing methods such as diaphragmatic or progressive muscular relaxation.

Along with incorporating the exercises above into your everyday routine, maintain a healthier lifestyle by drinking water and eating foods high in fibre, such as fruits, veggies, and whole grain, while avoiding extended periods of standing up or sitting down. You should seek medical advice if your hemorrhoids are severe or persistent.

Incorporating these exercises into your everyday routine will reduce the risk of hemorrhoids, and improve pelvic overall health. Listen to your own body. Increase the intensity of your exercises and their duration slowly to get optimal results.