Muscles/Pelvis

Pelvis

External anal sphincter

ek-STER-nal AY-nal SFINK-ter

The external anal sphincter is a skeletal muscle ring around the anus that you can consciously control for bowel movements. It maintains continence during daily activities and is strengthened via Kegels for pelvic floor health. Important for athletes in high-impact sports to prevent incontinence.

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Common Pain & Injury

Pain or spasms feel like sharp rectal discomfort, often from childbirth, surgery, or constipation. Fecal incontinence or abscesses possible. See a doctor for bleeding, severe pain, or loss of control.

Anatomy & Function

Origin

Puborectalis muscle and anococcygeal ligament (pelvic floor structures).

Insertion

Central tendon of the perineum (midline pelvic floor).

Actions

Voluntary constriction of the anus (closing anus)

Innervation

Inferior rectal nerve (S2-S4).

Muscle Relationships

Antagonists

Puborectalis (during defecation)

Synergists

Levator aniPuborectalis

Trigger Points

Trigger points in the perianal area refer pain to the rectum, sacrum, and coccyx.

Stretches

1Child's pose pelvic floor release

2Deep squat stretch

Common Conditions

Anal sphincter tearFecal incontinenceProctalgia fugax

Anatomical Parts

External anal sphincterExternal anal sphincterExternal anal sphincter

FAQ

External anal sphincter exercises?

Kegel contractions: squeeze anus as if holding gas, 10 reps 3x/day.

External anal sphincter pain?

From spasms, trauma, or nerve issues; relax with warm baths.

How to strengthen external anal sphincter?

Pelvic floor training like reverse Kegels and biofeedback.

Also Works External anal sphincter

10

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Atlas Stones position 1

Atlas Stones position 2

Atlas Stones

Band Assisted Pull-Up position 1

Band Assisted Pull-Up position 2

Band Assisted Pull-Up

beginner·other

Body-Up position 1

Body-Up position 2

Body-Up

intermediate·Bodyweight

Bodyweight Flyes position 1

Bodyweight Flyes position 2

Bodyweight Flyes

intermediate·e-z curl bar

Carioca Quick Step position 1

Carioca Quick Step position 2

Carioca Quick Step

Catch and Overhead Throw position 1

Catch and Overhead Throw position 2

Catch and Overhead Throw

beginner·medicine ball

Chest Push from 3 point stance position 1

Chest Push from 3 point stance position 2

Chest Push from 3 point stance

beginner·medicine ball

Chest Push (multiple response) position 1

Chest Push (multiple response) position 2

Chest Push (multiple response)

beginner·medicine ball

Related Pelvis Muscles

The coccygeus is a small pelvic floor muscle supporting the coccyx (tailbone) at the back of the pelvis. It flexes the sacrococcygeal joint and stabilizes during lifts or impacts. Important for pelvic stability and preventing tailbone pain in squats.

The iliococcygeus forms the back part of the pelvic floor, spanning from pelvis to tailbone, supporting organs and pelvic stability. Important for core integrity in heavy lifts and preventing incontinence. Weakness shows in squats or postpartum.

Part of pelvic floor, the pubococcygeus supports bladder/bowel, aids continence and core stability. Crucial for intra-abdominal pressure in heavy lifts like squats.

Tendinous arch of levator ani

The tendinous arch of levator ani is a fibrous white line on the pelvic sidewall anchoring levator ani muscles for pelvic floor support. It transmits fascia for stability during lifts. Critical for core integrity in squats and deadlifts.

Pelvis Pain Guide

Common causes and relief

Activities & Sports

See which activities use External anal sphincter