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How to Relax the Puborectalis Muscle

The puborectalis muscle helps control elimination during a bowel movement 2. The muscle is connected to the anal sphincter, which remains in a contracted state that opposes the puborectalis muscle system. Because there are certain circumstances when one may desire to relax this muscle system at will, such as during insertion of a medical suppository or to reduce discomfort for men who may be enduring a common medical digital rectal exam to ascertain the health of the prostate, ability to relax the muscle becomes a much desired skill.

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If you are experiencing serious medical symptoms, seek emergency treatment immediately.

Practice daily in becoming more mentally aware of the sensory nerves in the rectal area of your body when experiencing regular bowel movements. Become familiar with the neurological feedback (sensations) experienced as the puborectalis muscle automatically relaxes along with the anal sphincter to allow a successful bowel movement.

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Perform a conscious memorization of the neurological sensations experienced every time Step 1 is performed over a period of two to four weeks. Try to reproduce the sensation of the relaxed muscle group mentally, remembering what that relaxed muscle state feels like.

Practice making your "memory" of the sensations occur physically once you are confident you know the sensation of the relaxed puborectalis and anal sphincter muscles well. Concentrate as you expand and contract the pelvic muscle groups deliberately and continue practicing until you are able to sense the same memorized sensations learned through becoming more aware of these two muscle sets during bowel movements, when the muscles automatically relax as part of reflexive action.

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Continue practicing your new ability to deliberately relax the puborectalis and the anal sphincter muscles together at the same time, once or twice throughout each day, preferably within two or three hours after each bowel movement to prevent accidental soiling.


Speak with a doctor if you endure frequent constipation, which may have led you to this article. In some cases, it has been found that biofeedback can greatly assist those who are experiencing abnormal functioning of the puborectalis and anal sphincter muscles.