Secret of the Ring Muscles 978-0971897809

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A COMPLETE SPHINCTER MUSCLE EXERCISE PROGRAM FOR BETTER HEALTH & RELAXATION

OECRET OF THE RING MUSCLES

HEALING YOURSELF THROUGH

SPHINCTER EXERCISE P a u la G a rbo u rg

n th e O EC RET OF THE

RING MUSCLES

r> THE

O EC RET OF THE

RING MUSCLES Paula Garbourg Paula Garbourg Institute U.S.A.

The information and procedures contained in this book are based upon the research and the personal and professional experience of the author. They are not intended as a substitute with your physician or other health care provider. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions or procedures discussed in this book. All matters pertaining to your physical health should be supervised by a health care professional.

First Edition Second Printing Third Printing Fourth Printing

January 2001 February 2 0 0 2 M ay 2 0 0 6 O ctob er 2 0 0 6

Original Illustrations: John Wincek P rin te d b y : O R A International G rafix Inc. - 3 3 0 6 4 - 1 -8 0 0 -6 7 2 -4 7 2 3

L ib rary of Congress Cataloging-in-Publication Data Garbourg, Paula, 1907The Secret of the Ring Muscles: healing yourself through sphincter exercise / Paula Garbourg. p. cm. Includes Index.

ISBN 0-97189-780-8 1. Sphincters. 2. Sphincters—Disease—Exercise therapy.

Copyright © 1997 by Paula Garbourg All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or other­ wise, without the prior written permission of the copyright owner. Printed in the United States of America. 10987654321

CONTENTS

Acknowledgments, ix Foreword, xi Preface, xiii Introduction, 1 Part One. How the Ring M uscles Affect Your Health 1. 2. 3. 4.

The Sphincters and Their Actions, 7 The Appearance of Good Health, 21 The Ring M uscles and Everyday Activities, 37 Conditions That Benefit From Sphincter G ym nastics, 55

Part Two. The Exercises 5. 6. 7. 8.

About the Sphincter Gym nastics Program, 73 Lower Sphincter Exercises, 77 Eye and Ear Exercises, 89 M outh and Tongue Exercises, 99

9. Hand Exercises, 113 10. Exercises for Asym m etry, 121 11. Everyday Activities as Sphincter G ym nastics Exercises, 127 12. Sphincter-Activating M assage, 131 Conclusion, 137 Glossary, 141 About the Paula Garbourg Institute, 147 Index, 149

This book is gratefully dedicated to the memory of Dr. Fritz Pulverm acher. If today I am able to help others, it is thanks to this great and accom plished man.

ACKNOWLEDGMENTS

To Naomi Shem er and M ordechai Horowitz— m y pro­ found gratitude. W ithout their active help and encour­ agement I would alm ost certainly never have started, let alone finished, this book. To the doctors who accom panied me along my pro­ fessional path— m y appreciative thanks. Thanks particu­ la rly to Dr. H em d ah T ip h ereth for rev iew in g the m anuscript and m aking many helpful suggestions. T o Ay a, Pat, and Y oli, m y students, who gave so freely of their sound com m on sense and time— m y blessings. To m y late parents, for their constant encouragem ent and support, and to m y dear family, for their advice and counsel and, above all, their patience— my love.

ix

FOREW ORD

Orthodox m edicine is justifiably wary of all kinds of unconventional treatm ents, particularly when adm inis­ tered by persons w ho are not m em bers of the m edical profession. Only after a m ethod has proven itself over a period of tim e, and it is possible to ascertain that the beneficial results obtained are not m erely transitory, is it appropriate for doctors to give it their consideration. I have had the opportunity to acquaint m yself with Paula G arbourg's m ethod and w ork over a period of fifteen years, and to assure m yself of its efficacy. The basis o f Mrs. G arbourg's m ethod is activation of the sphincters— the m uscles surrounding the various ori­ fices o f the hum an body. H er prem ise— based, among other things, on her highly developed pow ers of obser­ vation— is that all the sphincters work in unison. In her exercises she applies the w ell-know n physiological prin­ ciple that the activity of one m uscle is likely to affect the activity of another m uscle, even one located some dis-

xi

tance away. Relying on this principle, it is possible, by perform ing system atic exercises, to strengthen weak muscles and, for example, to correct irregularities of posture. To bring this point home, let us take the example of a woman of about forty, suffering from the fairly common combination of low back pain, headache, sinusitis, blocked nasal passages, constipation, hemorrhoids, varicose veins, a prolapsed uterus, impaired bladder control, insomnia, irritability, and depression. Her doctor is likely to prescribe some form of medication, or to send her to one or more of the following: an orthopedic surgeon; a neurologist; an ear, nose, and throat specialist; a general surgeon; a gynecologist; a urologist; or a psychiatrist. Each of these will likely suggest medication and/or surgery. Yet based on my experience, it is reasonable to assume that, despite protracted and diverse treatments, there will be no marked improvement in the unfortunate woman's condition. Her numerous and various afflictions may well stem from a slackness of the muscles of the back and the pelvic floor. Strengthening these muscles, giving up high-heeled shoes, and acquiring correct habits of posture (standing, walking, and so on) may well cure her completely, proving once again the old saying, mens sana in corpore sano ("a sound mind in a sound body"). Paula G arbourg's sphincter gym nastics have more than once succeeded where a variety of m edical treat­ ments have failed. The public would do well to make its acquaintance. Professor Y. Goldham m er, M.D. Head o f the Department o f Neurology Tel Hashomer Hospital, Israel

xn

P refa ce

This book is based on my own first-hand experience of over fifty years of work with the body's sphincter mus­ cles. Sphincter gym nastics came into being spontane­ ously. I never intend to develop an exercise method. The method built itself; one exercise led to the next, which brought in its wake a third that validated its predecessor, and so on. Singing and classical ballet lessons gave me my initial push in this direction. I discovered that standing on tiptoe made my breathing stronger and surer. This sur­ prising phenomenon was a bit of a puzzle to me, and I utilized it only when singing. The second impetus was provided by bad health. As the result of illness, I became very restricted in my move­ ments at the age of thirty-five. One day, a doctor told me I would need a wheelchair. I couldn't accept that; it was contrary to my nature. Remembering what had

xm

happened when I sang standing on tiptoe, I began prac­ ticing m ovem ents I had not perform ed before and with which I was unfam iliar. I started unconsciously, but the more I used these m ovem ents, the more thought I gave to them. I came to the conclusion that there m ust be some force in the human body that can restore order once it has been disrupted. I w ent on practicing these m ove­ ments, my condition im proved, and I was able to walk again. Some years later I m et Dr. Fritz Pulverm acher, a well-known orthopedic surgeon who taught m e massage and anatomy. W ith his help I learned to understand what I had previously discovered intuitively and em pirically. W hen I took an interest in breathing gym nastics, Dr. Pulverm acher gave m e a book by Professor Ludwig Hofbauer entitled The Pathology o f Breathing. In this book I found some things I knew from my singing studies and other things that were new to me. I discovered also that I knew some things that were not written in the book. I talked about this with Dr. Pulverm acher, and also told him how I had helped m yself several years earlier. One day I was given the chance to dem onstrate it. That day I happened to be in the doctor's office ju st as he was treating a longtim e patient of his who had had a severe attack of lumbago. The doctor called me in to try my exercises with this patient. The result was positive. The patient felt much better after my treatm ent, got up by himself, and dressed without help. Dr. Pulverm acher became my guide and mentor. At first, I treated only Dr. Pulverm acher's patients, in his treatment rooms and in his presence. Later, with his

xw

encouragem ent, I began to w ork on my own, using the sphincter gym nastics m ethod I had developed. I am not qualified to define or describe m edically or scientifically the events and phenom ena stem m ing from this m uscular activity. I leave that to the medical profes­ sion. In this book I will attem pt to describe m y observa­ tions and experiences in working with the sphincter gym nastics m ethod, and provide descriptions of the exercises to enable you to learn them on your own. It is my hope that you w ill find these seem ingly simple ex­ ercises to be beneficial for your life and your health.

xv

I n t r o d u c t io n

T

here is in the human body a system of muscles that is the source of life's fundamental processes. These are the ring muscles. There are ring muscles in various parts of the body, both internally and externally. It is their coordinated and harm onious contraction and re­ laxation that initiates breathing, digestion, circulation, elim ination, and all m uscular motion. There is nothing in the human body that is not affected by the ring mus­ cles. The ring muscles are a form of the ancient system that is the basis for all of animal life, from the simplest amoeba to the highly complex human. They are con­ nected to the most prim itive part of the human brain, the part of the brain that is responsible for the most

1

2

The Secret o f the Ring Muscles

essential functions o f the body. Yet m ost of us are com­ pletely unaware of them. This is not surprising, because for the past several thousand years, W estern civilization has chosen to look at the hum an body as a collection of separate, parts, rather than as an integrated w hole in which each part affects all the others. As a result, we look at illness as a problem of a m alfunctioning part, rather than as a failure o f coordination and proper action of the body as a whole; and we seek to cure illness by treating the affected part of the body, rather than seeking to restore health by bringing the body's essential func­ tions back into harm ony and activating the body's own natural healing processes. In a healthy body, all of the ring m uscles contract and relax sim ultaneously. If they do not work together, som e­ thing goes wrong in the body. M any of us are so unaware of the functioning of this basic system that we cannot even sense it—but it is there, nevertheless. If we work at getting in touch with our bodies, we can strengthen and learn to control these m uscles and, through this, im prove our physical and m ental health. W e live in a world that challenges our bodies' integrity in an ever-increasing num ber of ways. W e spend untold hours folded into uncom fortable car seats or slouching in front of the television. W e hurriedly swallow fast-food meals as we rush from one place to another. W e spend the entire work week w ithout getting any exercise, then go out on the weekend and engage in sports and other activities that strain and jar our out-of-shape bodies. We work at tasks that use certain m uscles repetitively, and unnaturally, or that require standing in one position for

Introduction

3

extended periods of time— possibly while teetering on high-heeled shoes. All of these challenges— and many others— can dis­ turb the functioning and coordination of the ring mus­ cles. This has im m ediate effects throughout the body. Depending on the nature of the disturbance, you may find y o u rself ex p erien cin g back ach es, asthm a, m i­ graines, arthritis, im potence, sinusitis, incontinence, a n d /o r any of a number of other health problems. Con­ ventional m edicine offers prescriptions that may affect the symptoms, but that do not address the underlying imbalance that is at the root of the problem. But instead of using partial solutions and suppress­ ing symptoms, you can seek to restore health by strengthe n in g an d w o rk in g w ith th e b o d y a t its m o st fundamental level. This is the essential principle behind my exercise method. Sphincter gymnastics unlocks the secrets of the ring muscles, and can help you to reach a completely new level of health and well-being. In the fifty-plus years I have been teaching this method, many people have found that once their bodies' proper balance is restored, their health problem s dim inish or disap­ pear— a sign that these ailm ents were really symptoms of a more basic problem elsewhere in the body. Part One of this book explains how the ring muscles work, their many effects on the body, their importance in everyday life, and the problem s that can result if they are not working properly. Part Two contains instructions for doing the individual sphincter gymnastics exercises. It is my hope that this book will give you an entirely new

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The Secret o f the Ring Muscles

understanding of your body, and help you to use that understanding to im prove your life and your health.

P A R T ONE

How the Ring Muscles Affect Your Health

CHAPTER 1 T h e S p h in c t e r s AND THEIR ACTIONS

L

ife begins w ith the first opening and closing of the mouth— with the first cry. Life ends with the last breath. The m outh opens— and does not close again. Life is based on an unbroken chain of openings and closings, contracting and relaxing: Our eyes open and close— to see. Our nostrils open and close— to breathe. Our mouth opens and closes— to eat and drink. Our m uscles contract and relax— to move. Our hands open and close— to grasp or let go.

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The Secret o f the Ring Muscles

8

Our heart contracts and relaxes— to circulate the blood. The stomach and intestines contract and relax— to digest nutrients. If we look around us, we see the same thing in plants and animals, and in the alternations of high and low tides, light and darkness, energy and apathy. N othing happens without opening and closing. The fundam ental and primary m ovem ent of opening and closing, contract­ ing and relaxing, expresses an underlying principle of life. Opening and closing is the function of the sphincters. W H AT ARE TH E SP H IN C T E R S? Sphincters are ring-shaped muscles that surround the vari­ ous orifices of the body, both internal and external. They include the muscles around the eyes, the nostrils, the mouth, the anus, the urethra, and the genitals. In a healthy body, all the sphincters work together, contracting and relaxing simultaneously. As they do so, they activate the respiratory system, the gastrointestinal system, the circu. latory system, the lymphatic system, the musculoskeletal system, and the urogenital system. In fact, the ring muscles are ultimately responsible for putting all the other muscles and all the organs of the body to work. To get an idea of the harm onious action of the sphinc­ ters, look at a suckling infant. W ith every sucking action: • The mouth contracts. • The eyelids contract.

The Sphincters and Their Actions

9

• The hands contract into fists. • The feet contract. • The digestive tract works. • The anus contracts. • The urinary tract contracts.

A baby's m uscle m ovem ents are m ainly involuntary, and thus reflect the natural sim ultaneous actions of the sphincters. As we grow up, however, we gain control over many types of m otor activity, and many formerly involuntary m uscle m ovem ents becom e voluntary. As a result, we can— and many of us do— lose our sense of the natural connections within our bodies. Yet it is still possible to see some traces of the body's more primitive, reflexive activity during sleep. It is easier to observe this in children, but it takes place in adults as well. During sleep, our eyelids m ove in rhythm with our breathing— as we exhale, our eyelids contract slightly; when we inhale, they relax and expand slightly. This never-ending chain of contractions and relaxations is very slight, but it is a movement. And this slight m ovem ent goes through the entire body and all the limbs and organs. It is a form of basic, natural exercise. The m ovement of the eyelids in sleep fills a person with vital force, like a battery being recharged. Thanks to it, a person wakes up refreshed in the morning. If the eyelid movements are absent or inadequate, and cer­ tainly if they are reversed (contracting with inhalations

10

The Secret o f the Ring Muscles

and relaxing with exhalations), sleep is disturbed and not refreshing. The elem entary influ ence of the sph in cters is ap­ parent not only in hum ans b u t in anim als as w ell. For anim als, proper fu nctioning of the sph in cters can be a m atter o f life and death. M other m ice, cats, and dogs m ust stim u late their new born babies by lickin g their low er sp h incters. T his stim u lates all the sp h in cter m uscles and sets all the baby an im al's system s and organs into m otion. W ithou t this stim u lation , the baby is unable to live. If m other dogs are u nable or not present to perform this function, dog breed ers w ill m assage the front and rear sphincters o f new born pups with a piece of dam p cloth as a su bstitu te for the m others licking. W ithou t all the sph incter m uscles w orking correctly, anim als cannot live— and neither can hum an beings. TH E LOW ER SP H IN C T E R S W hile there are many sphincters in the body, the two most prominent are the sphincters of the urethra and the anus, known collectively as the lower sphincters. For ease of reference, I refer to the sphincter of the urethra as the fron t sphincter, and that of the anus as the rear sphincter. The lower sphincters are particularly im portant to the proper functioning of the body because their contraction and relaxation of the lower sphincters cause reverbera­ tions throughout the entire system. Some of the effects of the lower sphincters on the body include the following.

The Sphincters and Their Actions

A properly functioning front sphincter: • Enables the spine to bend forward. • Assists in sitting up from a reclining position and vice versa. • M akes it possible to turn to the right and to the left. • M akes the toes and feet m ove (bend up) toward the shin (dorsal flexion). • Spreads the fingers and raise the hands. • Enables the eyes to turn to the right and to the left. • M akes it possible to m ove the scalp above the forehead. A properly functioning rear sphincter: • Enables the spine to bend backw ard. • M akes it possible to bend to the right and to the left. • M akes it possible to point the toes and feet in line with the leg (plantar flexion). • Enables the fists to clench and the elbows to bend. • M akes it possible to m ove the scalp at the crown of the head.

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The Secret o f the Ring Muscles

Together, both low er sphincters: • Enable the spine to straighten. • Activate the feet in walking, dancing, running, and jum ping. • Allow the head to turn from side to side. • Make it possible to open and close the eyelids. • M ake it possible to open and close the nostrils. • Make it possible to open and close the mouth and contract and relax the lips. • Govern voice production. You can distinctly sense the reciprocal effects among the lower sphincters and the other parts of your body if the action of your sphincters is good. If your sphincters are not working properly, these reciprocal effects will be somewhat disturbed and more likely than not it will not be possible to feel them—but they nevertheless always exist.

TH E D IA PH R A G M S AN D THE L O R D O SE S The functioning of the sphincter muscles is closely linked to the functioning of other bodily structures. Two of the most important of these are the diaphragms and the lor­ doses. Through these structures, the ring m uscles affect the health of the entire body; conversely, the health and

The Sphincters and Their Actions

13

proper functioning of these structures also affects the coordinated activity of the sphincters. T he Diaphragm s A diaphragm is a m uscular structure that divides or separates one internal body cavity from another. In a healthy body, the action of the diaphragm s is sim ulta­ neous with the functioning of sphincter muscles. For example, the diaphragm that separates the chest cavity from the abdom inal cavity contracts with the contraction of the ring m uscles around the eyes that occurs every time we exhale. There are a num ber of diaphragm s in the body, but we shall deal m ainly with four of them: 1. The palatal diaphragm. This is the muscular plate that separates the oral cavity (the mouth) from the nasal cavity. It protects the airw ay from being contam i­ nated by food and saliva. 2. The lower jaw diaphragm. This m uscular structure forms the foundation of the oral cavity. It acts as an anchor for the tongue and other structures of the mouth. 3. The diaphragm separating the chest cavity from the abdomen. This is the layer of muscle, anchored to the lower ribs all around, that separates the abdominal cavity from the chest cavity. It plays a major part in breathing. It is often called "th e" diaphragm, however, to avoid con­ fusion, I refer to it as the thoracic diaphragm. 4. The pelvic flo o r diaphragm . This is composed of several

The Secret o f the Ring Muscles

14

layers of muscle anchored to the pelvic bones all around to form the foundation for the pelvic organs. The pelvic floor diaphragm allows for the passage of secretions such as urine by means of three perfora­ tions, or orifices. Around each of these orifices there is a circular m uscular structure— a ring muscle. The pelvic floor diaphragm is where the body's most prominent sphincter m uscles, the low er sphincters, are situated. In addition, the pelvic floor diaphragm supports the back, so that the spinal column can maintain its normal curvature. All of the diaphragm s should work in unison with the opening and closing movements of the sphincters. Indeed, in a person whose body is functioning properly, they do function that way. As the sphincters contract and relax together, the diaphragms contract and relax along with them. Finally, the body's organs (both inter­ nal and external) contract and relax together with the diaphragms. Thus, there is nothing in the human body that is not affected by the sphincters.

The Lordoses A lordosis is an inward curvature of the spine. N ormally, there are two regions where the spine curves inward, creating a hollow: the cervical (neck) region, and the lumbar (lower back) region (see Figure 1.1). W hile these curves in the spine are natural and norm al, it is not normal for them to be too pronounced.

The Sphincters and Their Actions

Figure 1.1 The cervical and lumbar lordoses.

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The Secret o f the Ring Muscles

Lordoses affect, and in turn are affected by, condi­ tions elsewhere in the body, especially the functioning of the sphincter muscles. Many health problem s show up in too-pronounced curvatures of the spine. At the same time, if the hollow s in the spine are too deep, many different types of problem s can result, including back­ aches, impaired circulation, and breathing difficulties. Thus the degree of curvature of the spinal hollows, whether the cause or result (or both) of some underlying imbalance, serves as a good indicator of the health and equilibrium of the body as a whole.

TH E EFFECTS OF TH E SP H IN C T E R S ON HEALTH The contracting and relaxing of the sphincter muscles is a natural phenomenon we cannot do without. For example, we have to close and open our eyes. If you attempt to keep your eyes open for long periods without blinking, it will become extremely uncomfortable and even dangerous for your eyes. Eventually, your body will take over and force you to blink. Conversely, there are people who never open their eyes properly or adequately because of muscular weakness. An extreme case of this occurs in people with myasthenia gravis, a disease that impairs the transmission of nerve impulses to the muscles, but muscular weakness can occur in lesser degrees also. Such individuals live their lives with half-closed eyes. Because all the sphincters work together, this affects the other sphincters and, through them, the entire body. Many health problem s can be related to weakness or improper activity of the sphincters, including conditions

The Sphincters and Their Actions

17

as varied as asthma, bed-w etting, developm ental distur­ bances in children, hem orrhoids, mood disorders, sexual difficulties, tremors, and varicose veins. One common exam ple of the effects of disturbed functioning of the body's sphincter m uscles occurs when you have a cold. W hen you catch a cold, your posture suffers as a result of your not feeling well. Your body more or less caves in, which hinders the sphincters unified operation. The resulting lack of proper m ovem ent of the front sphincter affects not only the bladder (as one might expect), but also the nostrils, which close as a result. In addition, because the action of the sphincters is not as coordinated as it should be, there is no longer real coordination between the four diaphragm s, either. The palatal and lower jaw diaphragm s are not properly coordinated with the thoracic and pelvic floor diaphragms, which support the back. This leads to increased curvature of the spine, causing pressure on the chest and irregular blood circu­ lation that result in fatigue, overall m alaise, and trouble breathing. If the lordosis of the neck becomes deeper, a sore throat may result.

SPH IN C T E R G Y M N A ST IC S Proper body functioning depends on coordination and balance between the activity of all the various sphincter muscles in the body. If all of them are working properly, we are in good health. If, however, they fail to work together as they should, things go wrong in the body. Sphincter gym nastics is a technique designed to restore the proper functioning and coordination of the ring

18

The Secret o f the Ring Muscles

muscles, and thereby to im prove the health of the entire body. It is based on the principle of opening and closing, contracting and relaxing, and also on the principle that all the sphincters work together. In sphincter gym nas­ tics, one activates the voluntary sphincter muscles— for example, those around the eyes, the mouth, the urethra, and the anus. The exercises of sphincter gym nastics are equivalent to the patterns of prim itive reflexes and the fundamental, involuntary activities of the body. In the case of the common cold cited above, restoring the proper functioning of the ring m uscles can greatly improve the situation. First, because this m akes the back muscles stronger, it decreases the inward curvature of the lordoses and restores the norm al functioning of the diaphragms. Second, proper opening and closing of the urethral sphincter autom atically results in proper open­ ing and closing of the nostrils, making breathing deeper and easier. Because all the sphincters are interdependent, it is possible to exercise particular sphincters either directly or indirectly (or both). That is, you can induce a weak or m alfunctioning sphincter to contract by consciously contracting another sphincter that still functions prop­ erly. For example, a healthy person should have no trouble contracting and relaxing the front sphincter. There are, however, many people whose front ring m us­ cles have become so weak that they can no longer be controlled at will. In such cases, other sphincters can be used to help restore the weakened m uscles to normal functioning. A weakened front sphincter may be prod­ ded into action by working the sphincter m uscles that

The Sphincters and Their Actions

19

govern the eyelids, over w hich m ost people can exercise som e control. And because all the diaphragm s work together with the sphincters, all of the following contract along with the eyelids: • The palatal diaphragm. • The lower jaw diaphragm. • The thoracic diaphragm. • The pelvic floor diaphragm. • The m outh and lips. • The abdom inal m uscles. • The front and rear sphincters. Thus a sphincter that can no longer be controlled voluntarily may be activated through another sphincter that still responds to control. In this way, muscle tone can be restored to the w eakened or m alfunctioning sphincter so that it becom es possible to activate that sphincter directly. The diaphragm s, particularly the dia­ phragm nearest the affected ring m uscle, also will be affected. Thus, by correcting one thing, you autom at­ ically correct others as well. A healthy body is one in which all the sphincter m uscles contract and relax sim ultaneously, and all of the diaphragm s in the body contract and relax with them. Unfortunately, many people today do not enjoy this state o f health. At the sam e time, we have becom e less and less aware of the interconnectedness between the various parts o f our bodies, which is the true key to good health.

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The Secret of the Ring Muscles

In the chapters that follow, we will explore in detail how our bodies are m eant to function, and how we can use that knowledge to restore good health and well-being.

CHAPTER 2 T he A ppea ra n c e o f Good Health

B

ecause the ring m uscles are involved in the most basic functions of life, their activity has effects throughout the body, even on physical appearance. We usually think of such physical characteristics as facial features as being a m atter of heredity— and heredity is certainly an im portant factor. However, the way we look is also strongly influenced by the overall health of the body, which in turn depends on the balanced and coor­ dinated functioning of the sphincters. TH E FACE W hen the body and all the internal organs are function­ ing properly, it shows in the face. Conversely, problems

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The Secret of the Ring Muscles

in the body are reflected in the facial features. In many cases, such problem s may be corrected by appropriate sphincter exercises, orthodontic treatment, or a combi­ nation of the two, resulting not only in an improvement in overall health, but in actual changes in the appearance of the face. The Lips The shape of the lips has a decisive effect on the whole body. Ideally, the lips should be curved, with a clear-cut, symmetrical outline, and without any drooping or slack­ ness. The upper lip arches upward, the lower lip arches downward, and there is a slight hollow under the lower lip. The depth of this hollow is an indication of the state of the hollows at the neck and the waist. Often, however, there is almost no hollow under the lower lip, and there are, correspondingly, pronounced lordoses of the neck and waist. One result of this condition is a rounded back, which makes for a narrowed chest, a sagging abdomen, and faulty positioning of the legs. A well-curved upper lip is usually associated with shoulders that are pulled back as they should be. If the shoulders are pulled back properly, the lordoses of the neck and lower back are not too pronounced, the back and neck are relatively straight, nothing is pushing against the chest, and the pelvis and legs have a normal stability. This assures proper coordination, and en­ hances concentration, optimism, and serenity. A flat upper lip, on the other hand, indicates disturbed balance in the body— usually some type of asymmetry such as one shoulder being a bit higher than the other.

The Appearance o f Good Health

23

Contracting the lips m akes the rear sphincter con­ tract. Chronic contraction of the lips often occurs as a result of tooth loss, such as when a child of nurseryschool age loses his or her front baby teeth. This leads to overactivation of the rear sphincter, which makes the back muscles work too hard, in turn leading to inner disquiet and even aggressiveness. A person so affected is liable to drift into continual spasmodic motion and be restless and hyperactive. A child with this problem who must start school before the perm anent teeth have grown in may have trouble sitting still and following the classwork. A dental prosthesis is a good solution for this condition, together with sphincter gymnastics. The ex­ ercises are easy ones, and even children enjoy doing them. The Nose The nose is one of the instruments of breathing. As we breathe, our nostrils expand and contract. Together with the nostrils, and in the same rhythm, our ribs also move, and with them all the sphincters and all of our internal and external body organs. If the nostril m uscles are contracting and relaxing properly, the shoulders are pulled back, the hollows in the spine become sm aller, and the connection between the back and pelvic muscles is strengthened. The sphinc­ ters, and with them all the organs and muscles, then operate normally. However, in some people, the nostrils are either flared or alm ost closed most of the time, and do not contract and relax properly. Either of these con­

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The Secret of the Ring Muscles

ditions will affect the whole body by affecting the way the other sphincters work (or fail to work). If the nostrils are too flared, the sphincters will have a problem con­ tracting; if they are continually closed, the sphincters will contract and have difficulty relaxing. People who undergo nose surgery also suffer from temporarily im­ paired action of the nasal sphincters. W hatever the rea­ son, if the muscles of the nose are not working well enough, the curves in the spine becom e m ore pro­ nounced, and headaches, backaches, and other problems may result. Sometimes just the appearance of the nose can indi­ cate problem s elsew here in the body. For example, a fleshy layer on the tip of the nose can be a sign that the front and rear sphincters are not working adequately. If the front and rear sphincters are restored to proper functioning, the nostrils begin to work properly as well, and the fleshy layer usually disappears. A pug nose is often associated with a chronically open mouth. In this case, it is the oral and the lower sphincters that are not working adequately, and the curvature of the spine be­ comes deeper. Long noses are often associated with narrow, insufficiently curled upper lips; cheek muscles that are not well developed; and poor posture. This too is a mark of inadequate sphincter activity. If the muscles surrounding the nostrils are not work­ ing properly, the lower sphincters will not operate well, either, and many problem s can result. But in most cases, the opposite mechanism is at work; the lower sphincters are not working properly and that is why the functioning a n d /o r appearance of the nose changes. This is why

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many problem s with the nose may be corrected if you have the patience to exercise and correct the underlying problem. The Jaws, Teeth, and Tongue The state of the jaw has a critical effect on posture and general health. The various positions of the jaws and the physical postures affected by them have results that may manifest themselves not only in various health prob­ lems, but also in an individual's behavior and state of mind. The tongue acts as a rudder for the spine and, through the spine, for the whole body. If the tongue is pushed to one side, even very slightly, it immediately affects the spine, also pushing it to the side. For example, if the tip of the tongue is pressed against the left side of the upper jaw, the shoulders are pulled to the left, the hips are pushed to the right, and the head turns to the right. If the tongue is pressed against the right side of the upper jaw, the shoulders are pulled to the right, the hips are pushed to the left, and the head turns to the left. If the tip of the tongue is pressed up against the soft palate, the head tilts back and the shoulders are pulled back and squeezed together. At first, the lumbar lordosis gets a little deeper and the heels come together. Soon afterward, the abdomen is pulled in, and the big toes brought together until they are finally parallel with the heels— which means that the abdominal and back mus­ cles are working simultaneously. In turn, the position of the tongue is directly affected

26

The Secret of the Ring Muscles

by the position of the teeth in the jaw . If a tooth is lost or protrudes som ew hat, the tip of the tongue instinc­ tively pushes into that spot. This m akes the body twist, and may lead to a spinal curvature that can be corrected only by an orthodontist. In many cases of scoliosis, it is the orthodontist who possesses the key to proper treat­ ment. O f course, this isn ot true for every typ eof scoliosis, but if you have problem s related to curvature of the spine, it may be w orthw hile to ask an orthodontist to determ ine if there is any m isalignm ent of the teeth that may be at the root of the problem . If undesirable sym p­ toms arise from a dental problem , gym nastics will not do any good w ithout the assistance of an orthodontist. In some people, the midpoints of the upper and lower jaw s do not meet precisely, so that the upper front teeth are not lined up properly over their counterparts in the lower jaw. This type of m isalignm ent of the teeth is often reflected in some degree of crookedness of the spine. If a person with this condition is right-handed and pushes the tip of his or her tongue behind the upper left wisdom tooth, the midlines of the upper and lower front teeth will usually meet. (A left-handed person would push the tip of his or her tongue behind the upper right wisdom tooth to achieve the same effect.) This has a straightening effect on the spine, provided the curvature is not too pronounced. A night guard— a dental appli­ ance that keeps the upper and lower teeth from touching during sleep— can produce a similar result. It aligns the lower front teeth with the upper front teeth without any special exercise. Through collaboration with the late Dr. Aga Spitz,

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an orthodontic surgeon, I learned of many cases that proved the connection between the state of the teeth and that of the spine. One interesting case involved a man who had suffered from backaches for many years. He exercised with me for a few weeks and his pain disap­ peared during the treatm ent— but when he returned, he complained of the same pain. I referred him to Dr. Spitz. She filed one tooth, and his backaches went away per­ manently. Naturally, not every backache can be disposed of by filing a tooth, but this does demonstrate that the health of the teeth and jaw have effects throughout the body. In most people, when the jaw s are closed, the tops of the low er front teeth are covered by the upper teeth, but the upper and low er front teeth do not touch. However, this is not the case for everyone. There are three basic deviations from this position: 1. The prognathous bite, in which the lower jaw projects beyond the upper jaw. 2. The retrognathous bite, in which the lower jaw recedes farther than normal. 3. The tete-a-tete bite, in which the biting surfaces of the upper and low er front teeth meet each other. Each of these deviations from the normal position of the jaw s causes characteristic postural defects, which in turn may have many other effects on health. In a person with a prognathous bite, the jutting lower jaw causes slumped shoulders, a rounded back, and increased spi­ nal curvature at the neck and the small of the back, as

28

The Secret o f the Ring Muscles

well as bowlegs and flat feet. In an individual with a retrognathous bite, the receding low er jaw results in deep curves in the spine at the neck and the small of the back, with the head tilted forward, mouth open, nostrils dilated, the bridge of the nose narrow, fingers and toes straight, and the body standing alm ost on tiptoe. In a person with a tete-a-tete bite, the shoulders are pulled slightly back, the abdom en is thrust forward, the chest barrel-shaped, the spinal curvature at the neck and the small of the back is increased, the heels are together, and the knees are pressed inward; the head is raised and tilted tensely back and up in a way that gives the im­ pression of rigidity and aloofness. This type of person appears taller than he or she really is, and always stands out in a group. The great com poser Johann Sebastian Bach had this kind of bite. In her book, The Small Diary o f Anna M ag­ dalena Bach, his second wife tells of the initial impression he made on her: He looked especially tall to me, though he was actually of average height; somehow he looked tall, broad, and forceful. He left a rock-like impres­ sion, and when standing with others his stature always seemed to stand out. . . . He looked very decisive, apparently because of his strong, jutting chin—his teeth met exactly jaw-to-jaw, not like most people, whose lower jaw recedes into the upper. So his face looked utterly different from most people's faces. The power of his features aroused some hesitation in the hearts of anyone who wished to approach h im .. . .

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W ell-practiced people may find out for themselves, if they care to experim ent, how the position of the jaws affects one's posture and state of mind. If you advance your low er jaw beyond the upper, you will temporarily produce a prognathous bite. W ithin a short time, you will find your body posture beginning to change. First, your shoulders will move forward and your back will become rounded. As a result, your chest sinks. Your abdomen will pull in at first, but that passes quickly and it will fall forward, as will your arms. Your knees will spread apart, your heels come together, and the inward curves in your spine will becom e deeper, causing your abdomen to protrude more, and strong pressure will be exerted on your ears and, indeed, your entire head. Your eyebrows will contract and the weight of your body will come to rest on the fronts of your feet. In short, your body will be in a position to attack. Sim ilarly, if you pull your lower jaw back to a position producing a retrognathous bite, you will soon find your body developing a posture resem bling the one described for that kind of bite. Because they affect the state of the jaw , dental ap­ pliances such as caps, bridges, and false teeth also have effects on posture and health. You can usually see a sudden change in a person who starts w earing false teeth. The m outh becom es wide and taut; the cheeks fall; a double chin and tense look are produced; and the nose becom es flatter, longer and wider. The reason for this is that dentures are usually w ider and thicker than the natural teeth were. This affects the equilibrium of the sphincters. The upper lip also stretches, instead of curling as it should, if caps are fitted in the upper jaw.

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The Secret of the Ring Muscles

If the mouth cannot contract naturally and sponta­ neously by itself, the other sphincters in the body cannot do so, either. Since all the sphincters are interconnected, not only does the condition of the jaw affect the lower sphincters, but the condition of the lower sphincters affects the mouth and jaw. Conditions in which internal organs of the body sag or drop often cause jaw defects. This may be explained by the fact that properly func­ tioning lower sphincters generate a sort of gentle and constant massage in the region of the mouth; when the lower sphincters contract, the oral sphincter contracts simultaneously. If the functioning of the lower sphinc­ ters is hampered, this effect ceases and the mouth and jaws are im m ediately affected. The Eyes There is a definite connection between the eyes and the lower sphincters. A wink, for instance, affects the sphinc­ ter of the sexual organs (hence the erotic significance of the wink in folklore). It is therefore worth exam ining the connection between certain eye problem s and faulty functioning of the low er sphincters. Inadequate activity of the lower sphincters may make the eyes protrude. In people with protruding eyes, the posture is slack, with head and shoulders slanted for­ ward, and the knees are slightly bent in standing and walking. Such individuals always look tired and have a tendency to be short-winded and hoarse. Small eyes or dry eyes (often described as a feeling like that of having a bit of sand in the eyes) are signs of an inadequately functioning front sphincter.

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Contact lenses, like false teeth, make the sphincter muscles around them stretch som ewhat. This stretching of the sphincter m uscles around the eyes, although min­ ute, ham pers their proper functioning and thereby af­ fects the lo w er sp h in c te rs ; if the ey e lid s are n ot contracting adequately, the diaphragm s cannot do so, either, and the entire body may be affected. People who wear glasses can also suffer negative effects. If you w ear glasses continuously for long peri­ ods of tim e, w ithout rem oving them, tension is pro­ duced in the eye area and the sphincter m uscles around the eyes no longer w ork properly. Sw elling may occur in the eyelids, and the eyes may begin to close, m aking you look out through slits. The tension and the partial eye closure can m ake the lordoses of the neck and the sm all of the back deepen; the upper pelvis tilts forward and all the sphincter m uscles of the body begin to work incorrectly, neither opening nor closing properly. Per­ sons who m ust w ear corrective lenses, w hether contact lenses or eyeglasses, should therefore be sure to rem ove them from tim e to tim e to allow the functioning of the sphincters around the eyes to return to norm al. The Ears Because all of the various sphincters in the body affect one another, problem s with the ears may also reflect an underlying weakness of the sphincters. Conversely, the condition of the ears can affect the functioning of other sphincters as well. In particular, the use of earplugs hampers the activity of the ear; it interferes with the

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The Secret of the Ring Muscles

contraction and relaxation of the muscles of the ear that surround the plug. As a result, the eyelids are not able to contract and relax adequately, either. Many people sleep with earplugs to block out noise, however, during such sleep, an individual's mouth is usually wide open, and he or she feels fuzzy-headed upon awakening. There is no feeling of being refreshed. THE SK IN The condition of the sphincters affects the skin a great deal. This is probably because proper functioning of the sphincters is necessary for normal blood circulation, which in turn has a beneficial effect on the health of the skin. W rinkles under the eyes can be a sign that som e­ thing is wrong elsew here in the body, specifically faulty operation of the low er sphincters. Restoring the body to normal working order by means of sphincter gym nastics normalizes the whole body, improving skin tone and dim inishing wrinkles. This improvement stems from better operation of the lower sphincters. By means of eyelid exercises, certain types of scars— such as those from vaccinations, burns, stitches, and injuries— can be made smoother and less noticeable, even if they are very prom inent and many years old. Skin grafts in particular can leave ugly scars. These can be greatly dim inished by sphincter exercises, even after many years. The exercises also have a beneficial effect on skin disorders such as acne or eczema. It is quite common for people to begin doing sphincter gymnastics because of pain or some other problem , and to find that

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skin problem s disappear as well in the course of normal­ izing sphincter function. TH E FIN G E R S AN D H A N D S The condition of the hands and fingers closely reflects the condition of the body. Any finger that deviates from its normal, straight position affects the spine; conversely, the position of the spine affects the position of the fingers. For example, if the index finger of the dominant hand is a bit crooked, it suggests a curvature of the spine. In such a case, gently straightening the finger with the left thumb and forefinger (see Figure 2.1) will straighten the spine, too. The same applies to fingers that bend abnormally outward. Strengthening the sphincters has a beneficial effect on many such conditions. In people with bent or crooked fingers, doing sphincter exercises usually first affects the fingers and then the spine. Many health prob­ lems occur as part of a chain reaction; misalignment of the teeth can lead to misalignm ent of the jaw, and then the spine, and then the fingers (or vice versa). When these problems are reversed through exercise, it occurs as a chain reaction in the opposite direction, until finally the underlying problem is corrected. The functioning of the ring muscles has effects that are felt throughout the body. If all are contracting and relaxing as they should and in unison, it promotes not only good health but also the proper proportion and alignment of one's physical features results. Most people who have used sphincter gymnastics first started be­ cause of some type of physical problem, whether asthma,

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The Secret o f the Ring Muscles

Figure 2.1 Gently straightening a crooked finger has a straightening effect on the spine as well.

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arthritis, the effects of injury, or som ething else. Many were then pleased to find that exercising and working to restore the healthy functioning of the sphincters re­ sulted in noticeable changes in their outward appearance as well. O f course, this should not be surprising if you consider that everything in the body is interconnected. Good health is not only an internal m atter, but shows externally as well.

CHAPTER 3 T h e R in g M u s c l e s a n d Ev e r y d a y a c t iv it ie s

T

he ring muscles are involved in all of our daily activities, from the most basic to the most sophisti­ cated. The healthy functioning of the sphincters thus determines, to a large extent, how well the body performs its many functions. At the same time, attention to doing some basic movements and activities in a correct manner can help to improve the functioning of the sphincters, and thereby contribute to overall good health. BREA TH IN G Proper breathing is one of the cornerstones of good health. The act of breathing is not confined to the nose, lungs, and diaphragm. The entire body participates,

37

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The Secret o f the Ring Muscles

from head to toe. If you breathe deeply, as though sa­ voring the scent of a flower, your nostrils dilate, your shoulders expand and draw back, and your rib muscles (which contract and expand the chest) also expand. If, however, air is forced upward through the nose in short, shallow bursts, the nose clogs up, the shoulders rise, and the nostrils remain alm ost m otionless (they may, in fact, contract slightly). Contracting the abdom inal muscles and the lower sphincters provides the firmest foundation for proper breathing. If we inhale deeply and correctly, our arms tend to rotate slightly inward, and the backs of our hands turn forward. When we exhale, our arms rotate slightly outward and the palm s turn forward. When the backs of our hands are turned forward— that is, when we inhale— the front sphincter begins to contract, and there is a tendency for the two big toes to move toward each other. The m ovement of the big toes toward each other in turn shifts the body weight to the back of the feet, and the eyes open slightly more than normal. (See Figure 3.1.) The rear sphincter relaxes. The reverse happens when we exhale— the palms rotate slightly toward the front, the rear sphincter con­ tracts, and there is a tendency for the heels to move toward each other. (See Figure 3.2.) This shifts the body weight forward. The eyes contract slightly more than normal, and the front sphincter relaxes. If an unpracticed person experim ents with this while standing, he or she may find it hard to sense the process, both because the changes are extremely slight and be­ cause the entire weight of the body is pressing down on

The Ring Muscles and Everyday Activities

Figure 3.1 Inhaling: The arms rotate somewhat inward; the backs of the hands turn forward.

39

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The Secret of the Ring Muscles

Figure 3.2 Exhaling: The arms rotate somewhat outward; the palms of the hands turn forward.

The Ring Muscles and Everyday Activities

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the soles of the feet (although som etimes even an un­ practiced person may, if attentive, feel a slight pressure in the soles of the feet). However, when a person with some practice in sphincter gymnastics lies on his or her back with knees bent and feet planted parallel, it may clearly be seen how the muscles of the insides and out­ sides of the calves and thighs move slightly with the rhythm of norm al breathing. The muscles on the insides of the legs (the adductors) bring the feet together, and the outside muscles (the abductors) move them apart. Pulling the heels together makes it easier to exhale, while pulling the toes together makes it easier to inhale.

EA TIN G Chewing should be done with the lips closed, but with the oral cavity opened as widely as possible. When chewing is done correctly, the lower sphincters and the intestines can be felt working in rhythm with one another and causing the abdomen to contract. If you open your jaw widely enough while chewing, there is no need to chew food a great deal before swallowing it. But if you chew only superficially— if the oral cavity does not open widely enough on the inside— your shoulders fall for­ ward and your entire body will droop. You often see people eating with their arms leaning on the table, as if they wanted to keep from falling onto their plates. This is not necessarily a mark of bad man­ ners. People who do this are just not used to making large chewing motions with closed lips, usually because they are tired or nervous, they do not devote enough

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The Secret o f the Ring Muscles

time to eating, or the table a n d /o r chair is too high or too low— or perhaps simply because no one has told them to do so. To practice proper chewing, you should first open the oral cavity as widely as possible behind closed lips. This can be quite strenuous. Som etim es it is too difficult to open the oral cavity widely with the lips closed. If that is the case, opening the mouth as widely as possible with parted lips must be learned first, then doing it with the lips closed. Eventually, when your muscles get used to this tiring exercise, it will no longer be necessary to expand the inside of your mouth quite so much. The exercise will becom e a habit, and correct chewing will be second nature. But it is essential to keep in touch with your body's reactions. Once you are able to exercise control over the front sphincter, you may attem pt to precede each chewing motion with a tensing of the front sphincter. W ith m uch long practice, it is usually possible to make chewing m otions happen by contracting this sphincter. It is also im portant to chew in a balanced manner, on both sides of the mouth. One-sided chewing may som e­ times cause the spine to become crooked, much as m is­ alignm ent of the teeth can (see Chapter 2). If you chew on the right side of your mouth only, your spine may bend to the left; if you chew on the left side, it may bend to the right. The body needs a balance. Fortunately, if you open your mouth properly, you will autom atically chew on both sides. Overeating is a very common problem today. In many cases, this is fundam entally a result of poor muscle

The Ring Muscles and Everyday Activities

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tone of the oral sphincter. As we know, if one sphincter m uscle is not working properly, this can be enough to throw all the others out of balance. Then, as a result, the body's other muscles no longer function properly— that is, they do not contract and relax adequately. If this happens, the oral sphincter may begin to act as a kind of pump, pum ping food into the body without control or limit. That is, the body instinctively tries to restore the functioning of the sphincters by exercising the oral sphincter (remember, all the sphincters are connected), and the way it exercises the oral sphincter is by a great deal of chewing and eating. Thus what seems to be the body's craving for food may actually be the body's crav­ ing for proper exercise of the sphincters. If you frequently find yourself overeating— espe­ cially if you find yourself eating when you do not actually feel hungry— it may be possible to overcom e the problem by exercising the muscles of the lower sphincters. If you open your mouth as widely as possible behind closed lips, you can feel the low er sphincters, and thereby your stomach, esophagus, and larynx, contracting autom at­ ically. With proper exercise, the sphincters return to normal operation and there is no longer a demand for more food than the body needs. It is thus possible to eat enough without fear of getting fat. All you have to do is to make sure to open your jaw s widely enough with each chew to bring all the sphincter m uscles into action. This will reduce your body's craving to eat and will also enable your body to burn up calories more efficiently. On the other hand, if you do not open the oral cavity widely enough when chewing, the other sphincters and

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The Secret of the Ring Muscles

structures of the body are not made to share in the act of chewing, and your abdomen may grow larger even if you eat less, because your muscles are likely to slacken and sag.

D R IN K IN G In drinking, as with eating, the oral sphincter serves as the point of departure, from which all the other sphinc­ ters begin to work together. When drinking, you should not pour the liquid into your mouth, but drink it in small sips with a strong contraction of the lower lip. When you swallow, the lower lip relaxes. The upper lip usually duplicates the lower lip's contractions and relaxations. The front and rear sphincters can soon be felt to be contracting and relaxing, together with the whole body. Drinking a glass of water in small sips upon aw ak­ ening in the morning can be an exercise in itself. You can similarly activate the sphincter muscles while brushing your teeth. If you do it correctly, with contraction and relaxation of the lips as described here, rinsing your mouth and gargling will activate the sphincters of your mouth and throat, and with them the lower sphincters as well— that is, your entire body.

C O U G H IN G AND SN EEZIN G When a healthy person emits an occasional cough, the front sphincter closes forcefully, the respiratory and abdominal muscles are pressed into sudden action, and upward pressure expels any secretions in the throat. This

The Ring Muscles and Everyday Activities

45

type of cough can be understood as the body's attempt to help itself by stim ulating the action of the front sphinc­ ter. Sim ilarly, the occasional sneeze prom pts the front sphincter to contract, creating upward pressure to clear secretions or irritants from the nasal passages. Both are exam ples of the body com ing to its own aid. If, however, coughing or sneezing results from ill­ ness, or the respiratory m uscles are not functioning prop­ erly, a cough or a sneeze exerts pressure in the opposite direction— from the top down. The front and rear sphinc­ ters lose their m uscle tone and become slack. As a result, control of bladder and bow el movements may become faulty. STA N D IN G AND SIT T IN G It has long been considered polite, whether standing or sitting, to keep one's legs and feet together. In this case, etiquette is based on healthy habits. If your front and rear sphincters are contracting as they should, this is the only way to stand or sit. In recent years, how ever, increasing numbers of ad­ vertisem ents and fashion m agazines have been showing models sitting or standing with their legs and feet exag­ geratedly spread apart. This is often a result of wearing shoes with high heels. In fact, there are young women today who are no longer capable of standing up straight because of wearing heels that are too high. Many suffer front prolapsed abdom inal organs— that is, organs that have fallen forward, out of their normal position— as well (see Figure 3.3). If you wear high heels on a regular

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The Secret of the Ring Muscles

Figure 3.3 Standing with high heels: Unnatural position of the internal organs.

The Ring Muscles and Everyday Activities

47

Figure 3.4 Standing naturally,' without heels: All internal organs in the correct position.

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The Secret o f the Ring Muscles

basis, when you sit down, your body caves in and your back becomes hunched. This makes you sit open-legged. This is a case of physical distress setting the styles. High heels make one stand alm ost like a ballerina en pointe, a stance that makes the rear sphincter contract strongly. Nobody can stand on tiptoe all the time without causing damage to the proper working of the sphincters. As a result, the muscles that pull the legs together (the adductors) become unable to work properly, causing a wide, straddling stance. Even low heels play a part in changing the body. We are born without elevated heels and that is our natural state. (See Figure 3.4). W hen we alter it, we also alter the position of limbs and organs, and jeopardize their proper functioning. Even many shoes for small children have added heels (you can even find shoes with relatively high heels for girls of nurseryschool age!). There are also people, young and old, who wear low-heeled shoes, and who nevertheless stand or sit with their legs spread wide apart. One cause of this may be driving, as it is im possible to keep your knees together while sitting behind a steering wheel. Other possible causes include fatigue, whether from insufficient sleep or work that requires standing for long periods of time. Fatigue also leads to sitting or standing with the legs too far apart because the muscles get too tired to function properly. This can turn into a type of vicious cycle; if you habitually keep your legs far apart, the front and rear sphincter muscles cannot work as they should, and that by itself can cause fatigue, which makes it difficult to keep your legs together.

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Favored sitting positions vary from culture to cul­ ture. Ancient Egyptian and Chinese art depicts people sitting on straight wooden chairs, with the legs together and pelvis at right angles to the legs. People in Asia often sit on their legs, with their feet together and buttocks resting on their heels. In both of these sitting positions, the sphincters will start contracting and relaxing, and the muscles that pull the legs together (the adductors) work very forcefully. This is a result of the activation of the front sphincter, and results in restrained, disciplined, and quiet behavior, even after one gets up. In other cultures, people sit cross-legged on carpets or cushions, their knees spread very widely. In this sitting position, the adductors cannot work normally and the equilibrium of the body is upset. When the adductors aren't working as they should be, the abdo­ men often falls forward. This position, which causes the rear sphincter to work, promotes less restrained, less disciplined behavior. When you sit down on a chair, make sure that your knees, heels, and toes are together. Both feet should be flat on the floor. W hen you stand, keep your shoulders back and your weight balanced. This provides for proper balance and stress on the sphincters, allowing them to contract and relax normally, and helps keep your back in the right position.

W ALKIN G AND RUN N IN G The sphincters are also used in walking. The correct walking motion is as follows: Bring one foot forward by

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The Secret o f the Ring Muscles

raising the knee slightly; place the heel on the ground; roll forward on the foot to the tips of the toes; and give a slight backward push with the tips of the toes that makes the knee lift. This process is repeated over and over again in walking. The alternating m ovem ents of walking occur in such a way that when the heel of one foot touches downward, the other foot rolls forward. W hen you step onto on your heel, the front sphincter contracts; when you push with the tips of your toes, the rear sphincter contracts. W hen your knee is lifted, the front sphincter contracts; when your foot rolls to the tips of the toes, the rear sphincter contracts. Ultim ately, this means that when you walk, the front and rear sphincters are contracting sim ultane­ ously. When you climb uphill, your rear sphincter works harder than your front sphincter, pushing your body forward. Descending, it is your front sphincter that works harder, keeping you from running involuntarily and falling downhill. Som etim es, especially after illness or surgery, people can climb stairs with relative ease but have trouble and even suffer pain going down. This is because contracting the front sphincter, which is neces­ sary in descending, is alm ost alw ays harder than con­ tracting the rear sphincter. If you watch your eye movements, you can see how all the sphincters participate in the act of walking. The eyes widen and narrow (that is, they open and close) in rhythm with the feet. It is a perfect harmony, although only well-practiced individuals are usually aware of it. If you walk correctly— landing on your heel and rolling

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forward all the way to your toes— all of your muscles participate. Your body stretches, your breathing be­ comes deeper, your shoulders pull back, your chest re­ laxes, and your abdomen contracts. On the other hand, if you plant your feet on the ground all at once, the opposite happens: Your shoulders fall forward, your chest narrows, your body slumps, your abdomen sags, your breathing becomes shallow , and the weight of your body shifts from side to side. This is because the lower sphincters, which work normally during correct walk­ ing, are unable to function as they should. Running presents a slightly different picture. In run­ ning medium and long distances, the whole foot is in­ volved, starting from the heel and rolling all the way to the toes. This generates alternating contractions and relaxations of the front and rear sphincters. In contrast, sprinting— in which the heels do not come into contact with the ground— involves a very strong forward push by contraction of the rear sphincter. For jogging to be a healthy sport, the whole foot must be brought into play, starting from the heel and rolling forward to the tips of the toes. If the heels do not touch the ground, the lumbar lordosis becomes deeper as a result of overwork of the rear sphincter, and disagreeable side effects such as shortness of breath, tiredness, and backache may result. Failing to roll forward on the entire foot, from the heel to the toes, prevents all the muscles of the body from participating. This discussion would be incomplete without men­ tioning the problem of shoes. Stiff soles and raised heels interfere with the rolling m otion of the foot when walk­

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The Secret o f the Ring Muscles

ing. Flexible-soled shoes without added heels are the best type of footwear. For children, many pediatricians recommend walking barefoot to help assure normal de­ velopment.

DANCING Dance technique is essentially built on balance between the front and rear sphincters. This is true of all types of dancing, from folk dancing and modern dance to the dances of the Far East to classical ballet. If the rear sphincter is dom inant, it pushes the body forward and upward, but posture is less than perfect. Exaggerated curves are produced in the spine at the small of the back and the neck, m aking the buttocks protrude and giving the impression that the dancer is alm ost sitting. A dancer should be able to appear to soar through the air. This impression can be conveyed only if the front sphincter is working as hard as the rear sphincter— neither more nor less. The spinal curves at the small of the back and the neck are then norm al, and an im pression of perfect balance is conveyed. Dance steps are not executed exclusively on the heels or the toes. There is a constant shifting between the heel (governed by the front sphincter) and the tips of the toes (governed by the rear sphincter). These two sphincters cause all the other sphincters and organs to operate in high gear, which stim ulates and sharpens virtually all senses and activities, including breathing, vision, hear­ ing, emotion, sex, and voice.

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SIN G IN G AND SPEA K IN G In singing and speaking, the abdomen should contract in an upward movement, starting from the front sphinc­ ter. If the voice exerts pressure in the opposite direc­ tion— that is, downward— the sound produced may still be full and round, but the speaker or singer will sooner or later begin to experience discom fort or pain, especially in the knees. This pain is often related to bladder prob­ lems. Physical and behavioral stability also suffer, and impatience and nervousness appear. The oral cavity is what allows for resonance when speaking and singing. The diaphragms in the palate and the lower jaw affect the production of head and chest tones. To produce perfect tone, balance between the function of the front and rear sphincters is needed. If the sphincters and diaphragm s do not contract and relax sufficiently, the vocal tone becomes flat and impure. If the sphincters and diaphragm s work together properly, the result is perfect tone and easy, effortless voice pro­ duction in both speaking and singing. Of course, these results are not immediate. Long practice is sometimes required to obtain them. If front sphincter activity is inadequate, a metallic, som etim es d iscord an t tone resu lts. E xcessiv e rear sphincter action results in aggressive and dramatic ex­ pression, with no soft or lyrical overtone. It also leads to increased curvature of the spine in the lumbar region, which in turn exaggerates the spinal curve at the neck, making it im possible to produce a free, full, clean tone. A singer thus requires perfect balance between the front and rear sphincters in order to achieve full and natural

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expression. Conversely, if the working of the sphincters and diaphragm s is impeded as a result of illness or some other imbalance in the body, speech difficulties can fol­ low. The voice may get hoarse and weak, and som etimes disappears altogether. M ost of the tim e, we pay little attention to such routine, everyday activities as walking, standing, eating, drinking, or breathing. O f course, we all know that we could not live w ithout eating, for example. But what m ost people fail to recognize is that it is not only that we eat, or what we eat, that is im portant, but the way in which we eat that m atters. The same can be said of all the activities discussed in this chapter. Even the m ost basic action of all, breathing, m ust be done in the proper way if we are to m aintain the optim al health and functioning of the body. This requires, first of all, that all of the body's systems and structures, starting with the ring m uscles, act synchronically and in harm ony with each other. If the sphincters are not functioning as they should, it may becom e difficult to perform certain everyday activities norm ally (or at all, in some cases). In the chapter that follows, we will explore some of the specific condi­ tions that can often be traced to problem s with sphincter function, and that can benefit greatly from exercise to restore the coordination and strength of these muscles.

CHAPTER 4 Co n d it io n s T h a t B e n e f it F r o m S p h in c t e r G y m n a s t i c s

S

phincter gym nastics is a system of exercise designed to improve overall health by improving the function­ ing of the body at its most basic level. 1 do not claim that it can cure organic illness, but because of its profound effects on health and well-being, it can benefit- people with a wide range of health-related conditions. In the fifty-plus years I have taught sphincter gymnastics, I have heard from many people who came to the method because they wanted to improve their overall condition­ ing, and were then amazed when various maladies and pains diminished or even disappeared entirely. A STH M A Many people with asthma have reported significant im-

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pro vement, even complete norm alization of their breath­ ing, as a result of sphincter gymnastics. They often men­ tion that with sphincter gymnastics, they are able to help themselves, whereas previously they had been depend­ ent on m edications and devices. People who have asthma usually do not have good posture. Their bodies usually slope forward, reflecting a malfunctioning of the chest muscles and diaphragms resulting from a weak front sphincter. Once they have straightened up through sphincter gym nastics, their breathing almost always improves. And m ost important of all, they learn which exercises their bodies need to function better, so they can help themselves during acute attacks. Many people have told me they have been able to reduce or even do away with their reliance on medi­ cation as a result. As so often is the case with sphincter gymnastics, a person with asthma does not start out by exercising the weak front sphincter directly, but instead reaches it through one or more healthy sphincters. Usually, we begin with other exercises to strengthen the back mus­ cles, first of all the Upper Lip to Nose exercise (see Chapter 8). If a person cannot do this exercise either, then we have to start with eyelid exercises (see Chapter 7), and progress to the Upper Lip to Nose exercise once sufficient muscle tone has been developed.

BED-WETTING Bed-wetting is a common problem among children and older adults. If the reason for bed-wetting is em otional,

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it is a m atter for a psychologist. But there are some children, and some adults, who have never really been dry. They suffer from bed-w etting because of a weak urethral sphincter muscle. M any such individuals have been freed of the problem by simple sphincter gym nas­ tics exercises. W ith individuals who wet the bed because of muscle weakness, we do not usually start by exercising the front sphincter itself. M ost such people do not have enough (or, in some cases, any) sensation in these slack, damaged muscles. Exercise m ust begin with those sphincters that are still functioning properly. Because almost anyone can open and close his or her eyes to some extent, eye exercises are often used to activate the lower sphincters. Through correct eye action, the lower sphincters can be restored to normal functioning. People who w et the bed because of m uscle weakness often exhibit "reversed b reathing," another sign of in­ adequate a n d /o r uncoordinated sphincter function. N orm ally, the front sphincter contracts as you inhale and relaxes as you exhale, pushing air up from your lungs and out through your nose. The chest and ab­ dom inal m uscles contract and relax along with the front sphincter. In "reversed b reathing," how ever, the pic­ ture is just the opposite, and uncoordinated sphincter function prevents the chest and abdom inal muscles from acting properly. Sphincter gym nastics exercises to correct the breathing can therefore also be helpful for b ed -w e ttin g , as co rrect b reath in g resu lts in a strengthening of the muscles needed to overcom e this problem .

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CHILDBIRTH, NURSING, AND MENSTRUATION Among prim itive peoples, women giving birth rely on experience passed from generation to generation, and on their own bodies, to do this natural job without interference. M odern women in developed countries also can give birth to their children w ithout fear, and almost without pain, as long as all of the sphincter muscles are functioning properly and the childbirth is natural. Women should prepare themselves for childbirth with sphincter exercises starting as early in pregnancy as possible. These exercises put the sphincters into nor­ mal, healthy shape (provided, of course, that there is no infection, genetic disturbance, or other abnormality). Attention must be paid to breathing as well. If sphincter action is normal, a w om an's breathing is regular and her posture is erect. Her spine is supported by her abdominal and back muscles, and the curves in the spine are normal, not exaggerated. This keeps the edges of the upper pelvis and the abdomen from dropping forward, and prevents varicose veins from forming. It also prevents the back­ aches that often occur in pregnancy. It som etim es h ap p en s after ch ild b irth th at the m other's milk either does not flow or is insufficient. If this condition is not due to illness but to stress, exhaus­ tion, or something of that sort, gently contracting and relaxing the eyelids may be helpful. W hile doing this exercise, the new mother usually feels the milk being released and flowing into her breasts quite soon. She and her infant are soothed together. The use of tampons during m enstruation hampers

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the activity of the vaginal sphincter muscles. W omen who use tam pons som etim es have a feeling of being unable to breathe, hear, or see as usual, and may even faint. This is because one m alfunctioning sphincter keeps other sphincters from functioning properly. It is impor­ tant to learn to listen to your body's signals and respond accordingly. M enstrual cramps also are a sign of abnor­ mal functioning of the body. An exercise like closing and opening of the eyes can give rise to harmonious function of all the sphincters, and thus keep a woman from suf­ fering cramps.

DEPRESSION Sphincter gymnastics have a very beneficial effect on people suffering from depression. People who are de­ pressed usually have bad posture— their shoulders are slumped, their heads very bowed, and the corners of their mouths pulled down. They tend to drag their feet when they walk, landing on the entire sole at once, and not lifting their knees sufficiently. The abdomen falls forward and the back is rounded. Depressed people often suffer from constipation as well. This degeneration of posture in turn results from faulty functioning of the sphincters. In doing sphincter gym nastics, a depressed person's state of mind benefits as his or her posture improves. As physical balance is restored through exercising, mental equilibrium improves, too. Once people with depression learn which exercises help them to regain their physical and mental balance, they are able to help themselves,

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without having to depend on m edication or on someone else to achieve physical and em otional harmony.

DEVELOPMENTAL DISABILITIES Some years ago, I had occasion to work with a number of children in an institution for children with Down syndrome. W hen the children were shown the move­ ments and exercises, they were eager to copy them, and they were proud when they succeeded in doing so. However, because of the children's disabilities, I used a combination of exercise and massage, rather than exer­ cise alone in this project. The program went on for about eight months, with an average of five half-hour sessions a week, for a total of 157 lessons. At the end of the eight months, the children with Down syndrome who had taken part were found by the institution's physician to have progressed dram atically in behavior, com prehen­ sion, appearance, and m otor coordination. For example, both autistic children and children with Down syndrome often make certain compulsive m ove­ ments, such as knocking their heads or backs against walls. In my opinion, this is the body's way of trying to help muscles that are not functioning properly. Based on my experience working with these children, I believe their compulsive movements are an expression of their bodies' natural needs, and should not be suppressed. Instead, if you give a child who engages in head­ banging vigorous head and forehead massages, he or she will stop the com pulsive movements and will de­ mand the massages instead. If a child bangs his or her

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back against the wall around the shoulder blades, it is a sign that the abdom inal m uscles, which are activated by the front sphincter, are not working well enough and need to be strengthened. W eakness of the front muscles usually makes the antagonistic muscles— in this case, the back m uscles, which are activated by the rear sphinc­ ter— work too hard. This shows up in disquiet and ag­ gressiveness. A gentle pounding massage between the shoulder blades quickly enables such a child to calm down, and even fall asleep easily. (Every mother is fa­ m iliar with the pats on the back she uses to put her baby to sleep.) Rubbing a child's palm in circular motion with one's index finger also calms a child down, because the muscles of the palm also are connected with the front sphincter. Once the front sphincter and the muscles linked with it are strengthened, children become quieter, friendlier, and more cooperative. Some of the children with Down syndrome whom I worked with began to learn to talk, which had previously been impossible because their tongues were slack, wide, and hung outside their mouths. After exercising, most of the children could keep their tongues inside their mouths. In the children who suffered from spastic move­ ments, these movements disappeared alm ost entirely. The children's eyes, which had been expressionless to start with, became alert and lively. Some of the children learned to walk by themselves, others with support.

FLAT FEET Everyone knows what flat feet are. But not everyone

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knows that they can often be brought back to a normal state. If sphincter gym nastics are used to straighten the body, this results in the lifting of fallen arches, and the feet gradually begin to w ork and becom e more flexible. In flat-footed people, it is usually best to begin with exercises for the oral sphincter. W hen the mouth is con­ tracted, the shoulders pull back and the rib cage rises. The spinal curves becom e flatter and the pelvis returns to a more norm al position. As a result, the height of the arches also improves. The sphincter m uscles m ust be strengthened in order to get flat feet into proper shape. There are a number of sphincter gym nastics exercises that are beneficial for this. The Contracting and Relaxing the Lips exercise (see Chapter 8) causes the feet to arch. They arch up with each contraction of the lips, and sink back with each relaxation. When the Upper Lip to Nose exercise (see Chapter 8) is done so that the curled upper lip reaches the nose, the foot also rises. Other beneficial exercises include Vigorous Closing and Opening of the Eyes (see Chapter 7), which causes the feet to begin to work and become more flexible. It is a prerequisite for correcting flat feet. The Fingers to Palms exercise (see Chapter 9) is useful for improving the state of the feet as well. H E M O R R H O ID S Circulatory problem s such as hem orrhoids are often a result of improper breathing. According to Ludwig Hofbauer, author of The Pathology and Therapy o f Breathing (Springer, 1921), the act of breathing has a direct effect

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on the blood vessels. Specifically, as we inhale, the veins of the low er body inflate and the veins of the upper body deflate. Conversely, as we exhale, the veins of the upper body inflate, and those of the lower body deflate. If the breathing is too short a n d /o r shallow , however, this natural expansion and contraction of the blood vessels is impeded and the blood cannot flow back from the veins toward the heart. Hem orroids— accumulations of blood in the veins of the rectum— may be the result. In addition, shallow breathing does not properly activate the abdom inal m uscles, which support the spine. As a result, the curve in the spine at the small of the back deepens and the edges of the upper pelvis tilt forward, and so do the contents of the abdomen. Often, all these problems can ultim ately be traced to emotional causes; when you are fatigued, angry, excited, afraid, or depressed, proper breathing is the first thing that suffers. Doing the Prolonged "S h h " exercise (see Chapter 8) helps to flatten the spine, enables the lower sphincters to contract and relax, and helps the blood in the veins to flow back as it should. The shrinking of hemorrhoids occurs very slowly, however, so it is usually necessary to keep doing this exercise for a long period of time to achieve results. PR O LA PSE OF TH E U TER U S Prolapse is a condition in which an organ or structure of the body falls or slips out of its normal place. Various kinds of prolapses of internal organs, such as the rectum and bladder, can occur as a result of weakness of the

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sphincter muscles that throws a person off balance. The uterus particularly is prone to prolapse. The lower pelvic muscles hold the uterus in place. However, if fatigue passes a certain limit— and this limit is different for everyone— the shoulders fall forward, the curves in the spine at the small of the back and the neck get deeper, and the uterus drops. This results in over­ work of the rear sphincter and the back m uscles, which in turn can lead to em otional disturbances such as loss of self-control and increasing aggressiveness. Many cases of postpartum depression ("baby blues") may be the result of uterine prolapse. Because of its effect on mood, this problem may also be behind many cases of unhappy marriage, divorce, and disturbed family life. Overanxiety may quite often be the result of general prolapse. Sphincter gymnastics can be very helpful for such problems. Once again, we do not usually start by exer­ cising the front sphincter directly, but instead use eye or mouth exercises until there is enough muscle tone to move on to the front sphincter exercises. W orking the front sphincter strengthens the abdominal muscles and thereby helps to counteract prolapse.

SMOKING Smoking is unhealthy, and it can be stopped— if you want to and know how. The difficulty people have in quitting smoking has only partially to do with the ad­ dictiveness of the active ingredient, nicotine. In fact, many former smokers will tell you that the hardest part

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of quitting was giving up the physical act of smoking itself. There is a simple explanation for this. The oral sphincters of smokers are usually slack. To compensate for the lack of adequate muscle tone, the smoker puts a cigarette into his or her mouth, and the lips close around it and contract. This contraction of the lips increases the sm oker's ability to concentrate. He or she is able to think more clearly and work better because the oral sphincter is making all the other sphincters wake up and work. This is also why smokers who attempt to break the habit often experience an increased desire for food and end up gaining weight— they are merely re­ placing one way of working the oral sphincter with another. The irresistible desire to put a cigarette between the lips shows that the lower sphincters have become flabby. The increased ability to concentrate and work gained by smoking can be achieved in a healthier way. Place a toothpick 3/i6 to 3/8 inches long between your lips. Your lips will instinctively play with the toothpick. This makes them contract much as they do in smoking. It does not interfere with speech. The toothpick can be shifted by the tongue (it is practically weightless), or left between the upper lips and upper teeth. Smokers are often heard to say that they need a cigarette to feel good after a meal. W hat this means is that the body is demanding that the oral sphincter be contracted to prod the digestive system into operating properly. Here, too, placing a toothpick between the lips can help. Any cigarette-holder-type mouthpiece can also be effective. It keeps the lips busy and encourages them

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to contract, thereby m aking the body's other sphincter muscles contract as well. The m outhpiece should be held with the lips, not with the teeth. There are numerous exercises in sphincter gymnas­ tics that can help to bring back both the lower sphincters' and the oral sphincter's ability to function. W hen the lower sphincters are contracted, the mouth also con­ tracts, and the need to put a cigarette between the lips disappears.

TREMORS Shaking and trembling of the head a n d /o r limbs, if not caused by Parkinson's disease, som etimes stems from faulty action of the oral sphincter and the low er sphinc­ ters. This results in the other sphincters and muscles no longer being under control as well. This is a common problem in older people, and can be a very depressing condition. Reports from people who have done sphincter gym­ nastics suggest that it is possible to restore affected muscles to more or less com petent action by means of these easy-to-perform exercises.

VARICOSE VEINS Varicose veins are bulging, lum py-looking veins, usu­ ally in the legs, that result when the blood fails to circulate properly and accum ulates in the veins. The underlying cause of varicose veins is the same as that of hem or­ rhoids: The breathing is too short a n d /o r too shallow.

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Specifically, the exhalations are not long enough. Long exhalations activate the abdom inal muscles and support the spine. Short exhalations cannot support the spine and do not enable the blood in the veins of the lower body to flow back sufficiently to the heart. The spinal curve at the small of the back increases; the abdominal muscles become unable to give proper support to the spine and the contents of the abdomen; and the edges of the upper pelvis tilt forward. People whose work involves standing for prolonged periods of time are particularly prone to leg pain and varicose veins because they do not contract and relax the front and rear sphincter muscles properly. If you must stand for long periods, you should always allow at least half an hour afterward to do the Prolonged "Sh h " exercise (see Chapter 8). This will make your breathing calmer, longer, and deeper. O TH ER P R O BL EM S Speech impediments and unclear speech often improve markedly with sphincter gymnastics, as do nervous tics, compulsive motions, and muscle spasms. It is evident that as an individual's physical condition improves, his or her mental and em otional condition improves as well. Children, teenagers, and adults have all reported achiev­ ing improved powers of concentration. As a result of sphincter gymnastics, they become able to cope more successfully with both mental and physical tasks. There are people who suffer from excessive sweating, especially in the face and hands. On the other hand, there

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are some people who do not perspire at all. Similarly, there are people who cry a great deal— to whom the tears always come— while others can't cry at all. Again, re­ ports from people who have done sphincter gymnastics have noted great im provem ent and sometimes complete normalization of these conditions. Tooth-grinding is a problem that can lead to tooth loss and breakage, and can be disturbing to sleep. It is often due to a too-pronounced curvature of the spine in the neck region, which may be caused by overtiredness, overexertion, and insufficient contraction of the sphinc­ ters. It can easily be stopped by doing sphincter gym­ nastics. This chapter addresses only some of the most com ­ mon problems that have been helped by doing sphincter gymnastics. I have heard from people with many other types of problem s who have found help from sphincter gymnastics as well. These include problem s as varied as arthritis, back pain, chronic fatigue, constipation, frigid­ ity, hyp eractivity, im potence, incontinence, injuries from traffic accidents, insom nia, m enstrual cramps, nose problems, vertigo, vocal cord problems, and many other types of aches and pains— even conditions as serious as cerebral palsy and residual effects of childhood polio. It is not that sphincter gymnastics is a cure for these diseases. But it does improve the condition and func­ tioning of the entire body and, I believe, encourage the body to utilize its own inherent powers to heal itself. Many people who have used this method speak of a new awareness and feeling of well-being in their bodies,

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regardless of w hether they had physical com plaints when they first began exercising— or whether they even believed that sphincter gym nastics could have any effect at all! In Part Two, we will becom e familiar with these simple exercises, and you can test their benefits for your­ self.

PA RT T W O

The Exercises

CHAPTER 5 A b o u t t h e S p h in c t e r Gy m n a s t ic s p r o g r a m

N

o one knows just what is going on in someone else's body, how an illness may have arisen, or why one muscle or another has contracted or slackened. Only the body knows, and only it can restore itself to its proper condition. However, just as one must train to achieve in sports, so too one must train to make the body sound again. The body must be reeducated to normal performance; walk­ ing, sitting, lying, standing, and eating and drinking must all be relearned in order to allow the body to return to its natural harmony. For every individual I work with, I give various exercises, the task of which is to spur the body back to harmony and competence. Sometimes change happens

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surprisingly fast, but it can also take a long time. Physical defects do not appear from one day to the next, and neither does good physical condition return overnight. It takes time and patience to succeed. The sphincter gym nastics program consists of a series of exercises designed to strengthen the body's ring mus­ cles and restore them to p rop er fu n ctio n in g — and through them, the entire body. When you first begin doing these exercises, you probably will not feel all of the movements and sensations described, but even if you feel only one or two of the things described, it's a good start and you need not be concerned. Have patience. Sometimes it takes several months, but if you stay with the program, eventually you will become more aware and in tune with your body, and you should recognize the movements and sensations mentioned in the descrip­ tions of the exercises. Ideally, sphincter gymnastics should be performed on a special bed made by laying a foam-rubber mattress roughly 2 to 3 inches thick on a wooden board 1 lA inches thick. If this is not possible, spreading a mattress or thick blanket on the floor will do. Many of the exercises can also be performed almost anyw here and in any situ­ ation— sitting, standing, or walking; in the course of work, travel, or recreation. In this way, sphincter gym ­ nastics can become a part of your everyday life. While the exercises described in this book seem sim ­ ple, they have the effect of reeducating the entire body. They do not integrate well with other exercise regimens. You should engage in other types of sports and gym nas­ tics only after order has been restored in your body by

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sphincter gymnastics. In any event, other types of exer­ cise should not be done at the same time as sphincter gymnastics, as this will hinder the course of the body's normalization. This is because sphincter gymnastics is based on a single principle: All the sphincters must work together sim ultaneously, contracting in unison and re­ laxing in unison. It is this that you m ust concentrate on. If you try to do more, you will find that you end up with less. The sphincter gym nastics method is highly individu­ alized. It does not require that you perform the exercises in one specific way or a certain number of times, and it does not demand a predeterm ined goal that must be achieved through them. It is impossible to predict exactly what course any person's body will take in advance. However, we do know from experience that people with a wide variety of health problem s have found dramatic improvement through this program , and that the more exercises are done, the better the body responds. People with no specific health com plaints have benefitted also, often reporting an increase in energy and a new sense of well-being after doing the exercises. W hat is important is not the number of different exercises you do, but the benefit the body derives from each one. Each person executes the exercises in the specific manner suitable to him or her, according to his or her physical capabilities and as he or she wishes. The appropriate sequence of exercises is roughly reflected in the order in which they are described in the chapters that follow. However, it is perfectly acceptable to vary the exercises you do and the order in which you

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do them according to your muscle tone, general health, age, personal preferences, and other factors. Sim ilarly, the duration of treatment varies. Som etim es only a short period of exercise is enough to provide relief; in other cases, it is necessary to stay with the program indefi­ nitely. The key to finding what is right for you is to try the various exercises and then listen to your body. Observe its reactions, and trust it to tell you what it needs— and then respond to its m essages and work to restore its natural balance.

CHAPTER 6 L o w e r S p h in c t e r Ex e r c is e s

T

he lower sphincters are perhaps the most important of the ring muscles because their coordinated action (or the absence of it) has effects throughout the body. W hile they norm ally contract and relax together, in sphincter gymnastics they are usually exercised sepa­ rately first, then together. Som e people are not able to contract the front sphinc­ ter when they first begin practicing sphincter gymnas­ tics. If that is the case, you should start by performing eyelid exercises (see Chapter 7) and move on to exercis­ ing the front sphincter directly when you have devel­ oped sufficient muscle tone to sense the front sphincter contracting along with your eyelids. Your body will tell you when you are ready. In this way, improvement is

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achieved indirectly, as is so often the case in sphincter gymnastics.

EXERCISE POSITIONS To exercise the lower sphincters, we do three basic exer­ cises in a series of different positions. Position 1 involves lying on your back with your knees drawn up to your chest (see Figure 6.1). For position 2, lie on your back with your knees bent and feet planted parallel on the bed (see Figure 6.2). For position 3, lie on your back with your legs straight (see Figure 6.3). In all three of these positions, your arms should be resting alongside your body. It is also possible to do these exercises lying on your stomach, but this is more difficult and is not recommended for beginners. The front sphincter can also be exercised with relative ease while sitting down. W ith the big toes and the knees pressed together, it is easy to feel the front sphincter, and it may be exercised without difficulty in very slight contracting and relaxing movements. This makes the body straighten up to an erect sitting posture.

BASIC FRONT-SPHINCTER EXERCISES It is always a good idea to begin and end an exercise session with the front sphincter. To activate, or contract, the front sphincter, you simply contract your pubic mus­ cles as if you were controlling an urge to urinate. W hen doing front-sphincter exercises, lying on your back with your knees pulled up to your abdomen makes it easier to keep the rear sphincter from working at the same time,

Lower Sphincter Exercises

Figure 6.1 Exercise position 1.

Figure 6.2 Exercise position 2.

Figure 6.3 Exercise position 3.

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as often happens at first. (Of course, all the sphincters do work sim ultaneously, but it should be possible to activate them separately.) When lying on your back with your knees up and your feet planted parallel, pressing your big toes and your knees together achieves the same purpose and makes it easier to sense the front sphincter. Moving from position to position, perform each ex­ ercise as described below. Do each exercise for as long as you can without experiencing fatigue or discom fort. Let your body tell you how many repetitions is enough. Position 1: Lying on Your Back, Knees Drawn up to Your Chest 1. Contract and relax the fron t sphincter in a regular rhythm. Each cycle of contraction and relaxation should last from five to ten seconds. When you are in this position and contract the front sphincter, the small of your back will push down on the m attress and your pelvis will lift and pull slightly toward your chest. When you relax the sphincter, your pelvis will drop lightly back to the starting point. The result is a sort of pelvic swing, powered by the front sphincter's contracting and relaxing. This motion is som etimes very subtle, but in some people it can be very obvious. 2

Do a series o f double contractions o f the fron t sphincter, the second o f each pair stronger than the first. The con­ tractions should be a little bit faster than in the pre­ ceding exercise, but they should not be too rapid. These contractions will make the small of your back push down on the m attress more and more. In the

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very slight interval between the two contractions, a slight relaxation will occur naturally, even if you attem pt to maintain the contraction. At the time of this minim al relaxation, the pelvis moves, but only slightly, back toward the starting point. 3. Contract the fron t sphincter in rapid sequence, without relaxing between contractions. This exercise will make your pelvis lift more and more toward your chest. A younger person trained in sphincter gymnastics may feel, as the pelvis lifts, his or her legs straightening and being pulled toward the head, until the feet actually touch the mattress above the head— the en­ tire movement being powered by the increasingly strong contractions of the front sphincter. Older peo­ ple usually do not notice such a dramatic effect be­ cause their muscles are less flexible. Position 2: Lying on Your Back, Knees Bent, W ith Feet Planted Parallel 1. Contract and relax the fron t sphincter in a regular rhythm. Each contraction and relaxation should last from five to ten seconds. In this position, when you contract the front sphincter, the small of your back will push down on the mattress, your pelvis will lift ar d be drawn up to your chest, your raised knees will move toward each other, and your heels will move away from each other. When you relax the sphincter and your pelvis goes back to its starting position, your knees will move away from each other and fall a little to the sides, your big toes will move a little away from

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each other, and your heels will move together to the same extent. In this position, the pelvic swing is smaller than it is when you do the exercise lying on your back with your knees drawn up to your chest. 2. Do a series o f double contractions o f the fron t sphincter, the second o f each pair stronger than the first. The con­ tractions should be a little bit faster than in the pre­ ceding exercise, but they should not be too rapid. With each contraction, the small of your back will push down on the m attress more and more. The lordosis at the small of your back will flatten, your knees and big toes will move toward each other, your heels w ill m ove apart, and your pelvis w ill lift slightly. 3. Contract the fron t sphincter in rapid sequence, without relaxing between contractions. Your pelvis will lift slowly until there is a straight line slanting down from your knees to your shoulders. The entire move­ ment is pow ered by the contraction of the front sphincter. Position 3: Lying on Your Back With Your Legs Straight 1. Contract and relax the fron t sphincter in a regular rhythm. Each cycle of contraction and relaxation should last from five to ten seconds. Your legs will rotate inward and stretch, your big toes will move together, and your feet will bend up toward your shins (dorsal flexion).

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2. Do a series o f double contractions o f the fron t sphincter, the second o f each pair stronger than the first. The con­ tractions should be a little bit faster than in the pre­ ceding exercise, but they should not be too rapid. Your legs will rotate inward, your knees will flatten more and more, your feet will bend toward your shins, your spine will straighten, and both lordoses will become very flat. 3. Contract the fron t sphincter in rapid sequence, without relaxing between contractions. Your legs will rotate inward. With each contraction, your knees will bend slightly, until your legs begin to rise. Your pelvis will also rise, until your knees reach your head and the mattress.

BASIC REAR-SPHINCTER EXERCISES The rear sphincter, which consists of two ring muscles— an interior and an exterior one— is usually stronger than the front sphincter and needs to be exercised about half as much. To contract the rear sphincter, you squeeze the anus closed as if resisting the urge to defecate. Contract­ ing the rear sphincter activates both the back muscles and the abdominal muscles, pulls the shoulders forcibly back through the trapezius muscle (the muscle between the shoulder blades), and increases the depth of the spinal curve at the small of the back. This is not a normal or comfortable position, and cannot be tolerated for long. Do each of the following exercises for as long as you can without experiencing fatigue or discomfort setting

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in. Let your body tell you how many repetitions is enough. Position 1: Lying on Your Back, Knees Drawn up to Your Chest If the rear sphincter is contracted while the knees are raised, the exercise is less effective. There is therefore no point in doing rear-sphincter exercises while lying on your back with your knees drawn up to your chest. The basic rear-sphincter exercises are done in the two other basic positions— lying on your back with your knees bent and your feet planted parallel on the bed, and lying on your back with your legs straight. Position 2: Lying on Your Back, Knees Bent, W ith Feet Planted Parallel 1. Contract and relax the rear sphincter in a regular rhythm. Each cycle of contraction and relaxation should last from five to ten seconds. When you contract the rear sphincter, the small of your back will push down, your pelvis will lift, your knees will part, and your he Is will move toward each other. When you relax the sphincter, your pelvis will drop back and your knees and heels will return to the starting position. A kind of swinging motion is generated, just as when you do the corresponding front-sphincter exercise. 2. Do a series o f double contractions o f the rear sphincter, the second o f each pair stronger than the first. The contrac­ tions should be a little bit faster than in the preceding

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exercise, but they should not be too rapid. W ith each contraction, the small of your back will be pushed down more strongly. Your pelvis will not lift. Your knees will part more and more, and your heels will move toward each other. When you achieve maximal spreading of your knees with this exercise, do the reverse exercise— double contractions of the front sphincter (see page 83)— until your knees are pressed together. Repeat this entire sequence several times. 3.

C o n t r a c t t h e r e a r s p h i n c t e r in r a p i d s e q u e n c e , w i t h o u t

Your pelvis will lift little by little until there is a straight line slanting down from your knees to your shoulders. Your knees will part and your heels will come closer together. r e la x in g b etw een c o n tra c tio n s .

Position 3: Lying on Your Back With Your Legs Straight 1.

C o n t r a c t a n d r e l a x t h e r e a r s p h i n c t e r in a r e g u l a r r h y t h m .

Each cycle of contraction and relaxation should last from five to ten seconds. Your legs will rotate out­ ward, and your toes and feet will straighten in line with your legs (plantar flexion). 2.

D o a s e rie s o f d o u b le c o n t r a c t io n s o f th e re a r s p h in c t e r , th e

The contrac­ tions should be a little bit faster than in the preceding exercise, but they should not be too rapid. Your legs will rotate outward, your toes and feet will straighten very strongly in line with your legs, and your spine will straighten more and more. s e c o n d o f e a c h p a i r s t r o n g e r th a n t h e f i r s t .

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3. Contract the rear sphincter in rapid sequence, without relaxing between contractions. Your legs will rotate outward, your pelvis will lift, your legs and thighs will stretch, and your toes and feet will stretch out in line with your legs. W hen this exercise is at its peak, your whole body will arch, from your shoulders to your feet. BA SIC EX E R C ISE S FO R BO TH LOW ER SPH IN C ­ TER S SIM U LTA N EO U SLY Exercising both of the lower sphincters simultaneously is very important for achieving ultim ate balance in the body. If you do these exercises for thirty m inutes or so upon arising, for example, you will feel very fresh and have a lot of energy. Your spine, your feet— your entire body will feel very good. These exercises are done in the second basic position only— lying on your back with your knees bent and your feet planted parallel on the bed. As always, do as many repetitions as you can without experiencing fatigue or discomfort. 1. Contract and relax both lower sphincters in a regular rhythm. Each cycle of contraction and relaxation should last from five to ten seconds. Your entire spine will be flush against the m attress, and your big toes, heels, and knees will be together. There is no pelvic swing with this exercise. 2. Do a series o f double contractions o f the lower sphincters, the second o f each pair stronger than the first. The con­

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tractions should be a little bit faster than in the pre­ ceding exercise, but they should not be too rapid. Your spine will straighten, both of the lordoses will becom e flatter, and your big toes, heels, and knees will be together. 3. Contract the lower sphincters in rapid sequence, without relaxing between contractions. Your legs will be to­ gether, and your toes and feet will stretch in line with your legs. Your spine will be utterly straight, and both of the lordoses flat.

CHAPTER 7 Ey e a n d e a r Ex e r c is e s

O

ften, it is impossible or inadvisable to begin exercis­ ing a weak sphincter, especially a weak front sphinc­ ter, directly. Fortunately, because all the sphincters work simultaneously, it is possible to strengthen a weak sphinc­ ter by activating a stronger one. No matter how weak other muscles in the body have become, most people are able to activate the sphincter muscles that control the eyelids, so these are often recommended, especially at first. Ear exercises also can be good for this purpose. ST R O N G EYELID C O N T R A C TIO N S

Strong contraction of the eyelids is a reflexive reaction to pain. For example, if you stub your toe or catch your

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finger in a door, you will actully feel your eyelids contract strongly, and with them your entire body, if all the sphincter muscles are working normally. This exercise helps to relieve sudden pain, such as that caused by a fall or blow. It mobilizes the entire system and causes the pain to pass. It is also good for recovery from any shocking experience. In contrast with sudden pain, a sudden shock makes the mouth gape and the eyes open wide. Contracting the eyelids as strongly as possible makes the sphincter muscles contract and go back to normal functioning, causing the paralysis of faculties brought on by shock to recede. This exercise has additional benefits as well. It can help a rigid spine to move and recover its flexibility. It also leaves behind a pleasant feeling of release. If you have ever had the feeling that your body is a single, whole entity, this exercise should confirm that feeling. To do the exercise, lie on your back with your knees drawn up to your chest and your fingers interlaced, clasping your knees (see Figure 7.1). Squeeze your eyes shut to contract your eyelids as strongly you can, as though reacting to very dazzling sunlight or some other extremely bright light. The area all around your eyes should scrunch up, and the feeling around your mouth and nose may be affected as well. Hold this position for as long as you can, then relax. When you feel you can, contract your eyelids again. Repeat the entire sequence several times, until the fatigue in the muscles "tells" you to stop. Do not open your eyes at any time during the exercise, even when you relax your eyelids. After you have repeated the exercise several times,

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Figure 7.1 Exercise position: Lie on your back with your knees drawn up to your your chest and your hands clasping your knees. cover your eyes with your hands and assume whatever position feels comfortable. After some time, you may, if you wish, start again. The number of repetitions you choose to do depends on your condition, as this exercise involves great exertion. Different people may notice different things happen­ ing in their bodies with this exercise. One person may feel the trunk of his body lifting up of its own volition during the exercise; another may find her legs folding up toward her abdomen. Like all the sphincter gymnas­ tics exercises, this exercise acts in accord with the body's needs and assumes different forms each time. This ex­ ercise can be also done in other positions. The choice of position(s) is up to you. Let your body tell you which position is right.

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Note: If you contract your eyelids properly, it should not hurt. If it does, stop the exercise im mediately and cover your eyes with your palms. After the pain passes, you may resume the exercise if you wish. However, you may wish to consult with your health care provider before trying it again.

CONTRACTING AND RELAXING THE EYELIDS This exercise is a very good point of departure for nor­ malizing the entire body. The m otion is delicate and continuous, like the eyelid movement that occurs during sleep. This exercise has a m ost soothing effect. If you do it at bedtime, it will m ake it easier to fall asleep. However, if you do it for long periods of time (thirty minutes or more) as part of a workout, it will arouse your whole system into action. M any of those who have used this exercise have reported feeling increased energy and a feeling of well-being, like that after a good night's sleep. People suffering from asthma, sinusitis, insomnia, uri­ nary incontinence, prolapse, hyperactivity, backaches, and many other com plaints have found that this exercise has considerably relieved their suffering and, in some cases, has rid them of the problem entirely. To do the exercise, close your eyelids and do a very gentle, rhythm ic squeezing m otion. As with all the sphincter gymnastics exercises, you should do it for as long as you can without experiencing fatigue or discom­ fort. Fifteen minutes is a good starting point.

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V IG O R O U S C LO SIN G AND OPEN IN G OF TH E EYES This exercise affects the spine, especially the curves at the neck and lower back, and consequently helps to restore the body's overall equilibrium. People suffering from con stip ation have reported that this exercise greatly benefitted digestion, resulting in complete or partial norm alization of bowel movements. To do the exercise, squeeze your eyes shut strongly, as you do when reacting to pain. Hold this position for several seconds, then open your eyes very wide, as wide as you can. Repeat this cycle as many times as you can without fatigue or discomfort. This movement, which seems so natural and so much a matter of course, is surprisingly difficult for many people. Older people especially may have difficulty with this exercise. This difficulty can be removed by exercise, though doing so may entail great exertion.

EYES "FA LLIN G IN T O H EA D " This exercise is very relaxing. It stimulates one sphincter after the other, ultim ately causing the body to stretch and become erect. To perform the exercise, close your eyes lightly and imagine them falling freely and easily into your head— as though through empty space— and then coming back, freely and easily through that empty space, to where they belong. This may be imagined as a sort of yo-yo motion. In the beginning this will probably seem more

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like a mental than a physical activity, but with practice, you will understand the feeling and the physical aspects as well, and it will becom e a regular exercise. The classic movement of opening and closing, contracting and re­ laxing, is produced. This exercise should be done as freely and easily as possible, and in a slow rhythm, preferably while lying down. Like all of the exercises of sphincter gymnastics, it should be done for as long as feels right, thirty minutes or more if possible. EYELID S G EN TLY P R E SSIN G EYES This exercise strengthens the front sphincter and im­ proves posture. It is not a relaxation exercise. On the contrary, since it results in the spine becom ing flatter and less curved, the effect on the body— especially the fingers and toes and the front sphincter— is very strong. This exercise pulls the whole body erect. To do the exercise, close your eyes and gently press your eyes into your head with your eyelids. The pressure of the eyelids on the eyes should be like the gentle pressure of with which a mother rests her hand on her child's forehead. This is a continuous movement, rather than a cyclical one, as in most of the other exercises. By working on the sphincter muscles, this exercise makes you feel like stretching; when you stretch, the curves in your spine flatten. The working of the front sphincter will intensify, your fingers and toes will spread apart, and your feet will be pushed toward your shins (dorsal flexion). Your fingers will be pushed backward

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toward your arms. Perform the exercise until you feel a need to open your eyes. Note: If you suffer from any type of eye disorder, you should consult with your physician before performing this exercise. LO O K IN G FRO M EAR TO EAR This exercise has a highly relaxing effect, sometimes even inducing sleep. People suffering from polyps on their vocal cords or other vocal cord injuries have reported that this exercise had a beneficial effect on their condi­ tion. W ith your eyes open, place your index fingers lightly and without pressure on the tragi of your ears (the tragus is the small flap that can be pushed against the ear to close the opening of the ear canal; see Figure 7.2). Try to look, without straining, from one ear to the other (from tragus to tragus). O f course, you cannot see your own ears, but you should move your eyes as if attempting to do so, first looking from left to right and then from right to left. Keep your head immobile; it should not follow the m ovement of your eyes. The fingers on your ears are there only to provide direction. After a time, once you are sure of the movement, you may do the exercise without your fingers on your ears and with your eyes closed. Note: If you experience discom fort or mild pain in your eyes, interrupt the exercise. Place your hands on your closed eyes and rest briefly. W hen the discomfort passes, you may resume the exercise.

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Figure 7.2 Location of the tragus. HAND TO EAR This exercise causes the front sphincter to contract and relax. It can be effective for putting the front sphincter, and thereby the other sphincters, back into proper work­ ing order. There are two versions of this exercise. Both are suitable for children and are good initial exercises for

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persons of any age whose m uscles are very weak. To perform the first version, place the palms of both hands over your ears. Press on your ears lightly for a second or so, then relax the pressure for the same amount of time. Keep alternating between pressing and relaxing. To perform the second version of this exercise, press lightly with the tips of your index fingers on the tragi of both ears sim ultaneously for a second or so, then relax the pressure. This exercise may be kept up for as long as fifteen to twenty minutes. It is very relaxing, and at the same time fully activates all the sphincters of the body.

CHAPTER 8 MOUTH AND TONGUE Ex e r c is e s

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outh and tongue exercises are done to strengthen the oral sphincter, and thereby the other sphincters. Especially for certain types of problems, exercises for the oral sphincter are the best starting point. If you wish to quit smoking, for example, working the oral sphincter is neces­ sary to restore muscle tone so that you will no longer crave the feeling of a cigarette between your lips. Other disorders for which mouth and tongue exercises may be particularly helpful include flat feet, back pain, and prolapses of the internal organs. Exercising the oral sphincter is also bene­ ficial for increasing concentration and mental performance. UPPER LIP T O N O SE The Upper Lip to Nose exercise makes the respiratory and abdominal m uscles work, and with them the long

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muscles of the back, the rear and front sphincters, and ultimately the entire body. To perform the exercise, push your upper lip toward your nose, using both your lower lip and your chin, and without making your lower jaw jut forward in the proc­ ess (see Figure 8.1). Your chin is the prop that pushes your lower lip up. Your lower lip in turn pushes your upper lip, which curls upward toward your nose. Your upper lip should be spread widely as it curls broadly upward. This has a relaxing effect, because it activates the front sphincter. Be sure that the upper lip is not contracted when it folds upward; this has the opposite effect, making one nervous and even aggressive, because it causes the rear sphincter to contract. When you lift a heavy object or push something heavy, your mouth instinctively assumes the Upper Lip to Nose position, as it makes strenuous activity easier. You can take advantage of this effect when doing heavy or tiring work by placing a toothpick between your upper lip and your nose and holding it there for as long as the work is in progress. Using a toothpick helps to assure that the exercise is performed continually, without in­ terruption, for as long as necessary; otherwise, the mus­ cles of your upper lip are likely to slacken again, and the exercise will fail to have any beneficial effect. If done while reading, writing, studying, or engaging in any other occupation that demands concentration, such as doing a crossword puzzle, this exercise is likely to enhance your powers of concentration. It also has a beneficial effect on the strength and agility of the fingers, and may be helpful for such activities as playing the

Mouth and Tongue Exercises

Figure 8.1 Exercise position: Upper lip to nose.

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piano. In addition, it is good for digestion and certain types of headaches, where the effect can even be very speedy. Finally, it is hard to be angry or excited while performing the Upper Lip to Nose exercise. You become relaxed, and react to situations calmly. This exercise has beneficial effects on a variety of conditions. People who suffer from various kinds of prolapses have reported great improvement in their condition with this exercise. This is because, when the chin pushes the lower lip against the upper, and the upper lip is pushed toward the nose by the lower lip, the depth of the spinal curve at the neck decreases. Through the back muscles, this in turn affects the spinal curve at the small of the back; the pelvis straightens and its contents slowly return to their normal position, and, with the pelvis again in a normal position, the curve at the small of the back straightens. In addition, the bladder functions m ore vigorou sly, and urinating becom es easier. This exercise can be helpful for lower-back pain. Pain in the lower back is sometimes an indication that the contents of the pelvis are tipped forward; this exerts pressure on the spine, near the small of the back, that can be very painful. Practicing the Upper Lip to Nose exercise reduces pulling at the small of the back and pressure on the spine. It also reduces pressure on the legs, because when the upper part of the pelvis is no longer tipped forward, the weight of the body no longer bears down on the legs. As a result, the walk changes and becomes lighter. The Upper Lip to Nose exercise also has a direct effect

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rib cage lifts. As a result, the neck, throat, and windpipe relax, and breathing becomes both deeper and easier. The nose opens, and coughing ceases. The effect also reaches the back muscles, which begin to work more vigorously, strengthening the link between the back and the pelvis. Note: People who suffer from acute asthma should spend some time practicing eyelid exercises (see Chapter 7) and the Fingers to Palms exercise (see Chapter 9) before moving on to this exercise. "O O O -E E E " This is a clear-cut opening and closing exercise that consists of shifting the mouth from extreme contraction to extreme expansion. It has a strong normalizing effect on all the sphincters, and works the back and abdominal muscles alternately. To perform the exercise, enunciate the sounds "ooo" and "eee " alternately. Produce the "o o o " sound (as in "m ood ") with your lips contracted as strongly as possi­ ble; produce the "ee e " sound (as in "fleet") with your mouth expanded as strongly as possible. The exercise should not be kept up until fatigue sets in, but only as long as you can, usually three to five minutes each time. It is a good idea to do this exercise while lying down at first. Later it may be performed standing up. When standing, the body works even more vigorously. The exercise can also be performed sitting down. This way, you can do it while doing som ething else, such as watch­ ing television. The "O o o -E e e" exercise releases many tensions,

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The "O o o -E ee" exercise releases m any tensions, thereby affecting stability and balance. Its specific ac­ tions and effects are different for different people. With one person it elicits soft, gentle movements; from an­ other, strong movements. Yet another may experience movements that are alm ost a dance. Some people have a feeling of cramps being released inside the body. Some feel their bodies stretching or contracting greatly. The possibilities are alm ost endless. Each body responds according to its own needs. Almost all the people I have worked with have perform ed this exercise with great gusto. C O N TRA C TIN G AN D RELA XIN G TH E LIPS This is one of the easier and more rewarding exercises— rewarding because people tend to respond rather rapidly to it. Almost everyone soon feels some type of reaction in some part of the body. This exercise acts beneficially on all the sphincters of the face, on the low er sphincters, and on the feet, the hands, and the whole body. To perform the exercise, close your mouth and con­ tract your lips slightly toward the center of your mouth. Then relax. This is a small movement, made without force or great effort, like a very slight puckering. Repeat the cycle of contraction and relaxation in a slow rhythm. The movement is alm ost imperceptible, but the effect is very strong. The effect of this exercise is sim ilar to that of Contracting and Relaxing the Eyelids (see page 92). Both are quite subtle movements that nevertheless have profound effects. However, even though this is a rela­

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tively easy exercise, it can be quite exerting and should not be overdone. PR O LO N G ED "S H H " How does a m other soothe a fussy child? She says "shhshh-shh" until the child calms down. The mother relaxes at the same time, for the shushing sound soothes both her and her child. The Prolonged "S h h " exercise has a sim ilar effect. This exercise causes the front sphincter to contract. The contraction then goes through the entire body, from the front sphincter up. The muscles can be felt contract­ ing, starting in the pelvis and going progressively higher and higher. The abdom inal muscles in particular are affected by this contracting action, but the chest, shoul­ ders, back, legs, arm s, and head all join in. Ultimately, all the sphincter m uscles are at work, straightening the entire body. This exercise is soothing and makes deep, sustained breathing possible. To perform this simple and very effective exercise, produce a long, draw n-out shushing sound: "Shh-shhshh-shh-shh-shh-shh-shh." This should be performed effortlessly. Take care that your upper lip does not con­ tract, but rather expands as it curls upward, much as it does in the Upper Lip to Nose exercise. (A contracted upper lip elicits a reverse response, exciting rather than calming.) While doing the Prolonged "Sh h " exercise, do not think about your breathing. An eagerness to breathe "correctly" while doing this exercise makes for unnatu­

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ral breathing. Breathing— the basis of all life— is a spon­ taneous, involuntary, unlearned action, requiring no deliberate control or direction if the respiratory muscles are in good working order. Correct breathing therefore depends prim arily on the strength and integration of the entire sphincter m uscle system, and this exercise helps it work. This exercise is particularly valuable because it can be performed alm ost anyw here, in any position. "Shhshh" may be hummed very quietly when alone, while working, taking a walk, or virtually anything else. It is almost inaudible and is highly effective. Done while driving, it is relaxing and makes for clear thinking. This exercise is also good for loosening up cramped muscles. Many people suffering from prolapse, varicose veins, and hem orrhoids, have reported that the "Prolonged Shh" exercise has helped them a great deal, som etimes within a very short time. Som etim es this exercise affects the eyes greatly. The eyelids contract, making the front sphincter contract as well. There is a definite link be­ tween the eyes and the front sphincter, both of which are affected by this exercise. Problems with the front sphincter are often associated with eye disorders; con­ versely, strengthening the front sphincter can help to clear up visual problems. The Prolonged "S h h " exercise has a beneficial effect on the spine. It straightens the spine by strengthening the sphincter muscles that are linked to the lordoses, especially the front sphincter. When the curvature of the spine in the neck region returns to normal from being too pronounced, it stops exerting pressure on the neck

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vertebrae. This too is good for the eyes; the eyelids can again open and close, contract and relax correctly. Note: If you suffer from acute asthma or any other type of breathing problem , you should consult with your health care provider before doing this or any other type of breathing exercise. It is often beneficial to practice the Upper Lip to Nose exercise (see page 99) to improve breathing and strengthen the back muscles before begin­ ning this exercise. C O M BIN ED EX ERC ISE: PRO LO N G ED "S H H " AND FRO N T SPH IN C TER C O N TR A C TIO N S This exercise causes the muscles of the eyes, the legs, the arms and hands, the mouth, the nose, and the abdomen to contract and relax. This feeling proceeds upward to the chest and the head, to the back, and to the shoulder zone. The upper and lower spine become less deeply curved, and the entire body works and becomes erect. To perform the exercise, lie on your back with your knees raised up to your abdomen. (If this is too difficult or uncom fortable, lie on your back with your knees bent and your feet planted parallel instead.) Place your hands on your knees, if possible, and begin doing the Prolonged "Sh h " exercise (see page 105), but with small, regular pauses. If your muscles are not too slack, you should immediately be able to feel very slight contractions and relaxations of the front sphincter in rhythm with the "Shh"s. Then, together with the "Sh h ," begin to deliberately and very slightly contract and relax the front sphincter

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as though controlling an urge to urinate. Simultaneity is produced between the movements of the mouth and the contractions and relaxations of the front sphincter. In the process, the abdomen contracts in an upward direction and then relaxes, and the legs move first toward the abdomen and then away from it in the same rhythm. N o t e : This exercise should not be done by people who suffer from asthma. Instead, they should first use the Upper Lip to Nose exercise to improve breathing and strengthen the back muscles (see page 101). In addition, many people cannot begin exercising the front sphincter directly because they cannot control, or may not even feel, the front sphincter. If you have this problem, you should first do eyelid exercises a n d /o r the Prolonged "Sh h " exercise. After a period of time, you should be able to sense the front sphincter functioning, and you can begin doing this exercise. N ARROW T O N G U E /SH O R T TO N G U E The tongue is connected to the sphincters of the throat and gullet (pharynx). Doing these exercises serves to pull back the shoulders, straighten the spine, straighten the body and legs, contract the lips, and, little by little, activate your entire body. To do the Narrow Tongue exercise, narrow your tongue by reducing its width without curling it. Keep your mouth closed, and keep your tongue inside the space bordered by your teeth. Your tongue should not be between your teeth, and it should not pass your lips. Contract your lips slightly, but do not purse them. Hold

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this position for as long as you can, then relax. Do this as many times as you can without fatigue or discomfort. After you learn to narrow your tongue, you may proceed to the Short Tongue exercise. Starting in the Narrow Tongue position, pull your narrowed tongue back toward the root. Hold this position for as long as you can, then relax. Do this as many times as you can without fatigue or discom fort. These are not easy exercises, but with work and guidance they can be mastered. It is easier to do them successfully if you keep your legs close together. This exercise is beneficial for speech problems, especially heavy and unclear speech. It is also useful for people who are used to walking with their legs spread wide apart. Such people usually have wide tongues. If they spend a goodly amount of time doing this exercise, their legs will come together more. W AN DERIN G TO N G U E This exercise requires considerable exertion. It activates the shoulders, arms, hands, spine, pelvis, and legs. It is felt from head to toe. To perform the exercise, move the tip of your tongue in a circle between your teeth and your lips. Push your tongue past your upper incisors and insert it in the place that the lips and gums meet. From there, lead the tip of your tongue, slowly and with light pressure, along the line joining the lips and the gums— from the middle of the upper lip to the right, and full circle around your front teeth back to the starting point. Repeat the process

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in the opposite direction. Then do the same thing with the middle of the low er lip as the starting point, once to the right and once to the left. There are four circles in all. This exercise m ust be done;slowly. This way you can feel your back, shoulders, feet, and spine. TO N GU E FRO M S ID E T O SID E There are some people who, for one reason or another, cannot move their low er jaws. This exercise is designed to increase the m obility of the lower jaw. To do the exercise, touch the tip of your tongue to the back of your back left upper tooth. From there, move your tongue in a straight line to the back of your back right upper tooth, and then continue to move it back and forth at a com fortable rate for as long as you can. As you do the exercise, the corner of the eye on the side at which the tip of the tongue is located will begin to close and contract. Your entire body will lean from side to side, following the m ovement of your tongue. TO N G U E ALON G PALATE R ID G E There are several furrows and ridges at the front of the palate (the roof of the mouth). To do this exercise, simply pass your tongue lightly from one end to the other of these furrows and ridges. Keep doing this for as long as you can. As you perform the exercise, your whole body will tend to shift in the direction of the tongue's move­ ment. Your legs in particular will rock from side to side. An adult can do this exercise with a small child or

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with a person who may not be capable of performing exercises independently. Simply pass a finger from side to side across the row of ridges and furrows at the front of the individual's palate.

CHAPTER 9 HAND EXERCISES

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he hands them selves are not sphincter muscles, but certain exercises for the hands can nevertheless af­ fect the sphincters and prod them into action. O f course, this should not be surprising, as there is no part of the body that is not ultim ately connected to the action of the ring m uscles. M oreover, the hands and fingers are strongly connected to the spine, whose condition affects and is affected by the condition of the entire body.

ALL FINGERS TO THUMB Many people report that this exercise has improved their concentration and corrected body equilibrium. To do the exercise, hold your hands in front of you and bring the

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tips of all four fingers lightly to the tip of the thumb of the same hand, and hold that position for as long as you can, then release. (See Figure 9.1.) Repeat as many times as you can. Your arms will press against your body, your legs will press against one another, and your entire body will straighten, as all of the sphincter muscles are mobi­ lized into action. If you hold this position long enough, you may feel your fingertips moving against your thumb in rhythm with your breathing, in light contracting and relaxing movements. This is not an easy exercise for everyone to do, and it may be uncom fortable at first. Some people succeed only after a long time and diligent exercising. EACH FIN G ER SEPA RA TELY T O TH U M B This exercise also has a beneficial effect on concentration, thinking capacity, and balance. To do the exercise, hold your hands in front of you and press each finger indi­ vidually, starting with the little finger, lightly against the thumb. Then release. Repeat the exercise as many times as you can. There are also a number of beneficial variations on this exercise, including: • M ove your thumb to your ring finger with the back of your hand facing upward. This causes the front sphincter to work. The body straightens and stands erect, and the big toes move together slightly. • Move your thumb to the little finger of the

Hand Exercises

Figure 9.1 Exercise position: All fingers to thumb.

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same hand with your palm facing upward. This causes the rear sphincter to work. The heels move toward one another. • Move your thumb to the index finger of the same hand with back of your hand facing upward. This exercise moves the hands forward; they lift up, and from there go down to the sides of the body. This cyclic lifting and low ering repeats for as long as the hand position is held. • Press the tips of your thumb and index finger together, with your palm facing upward. This exercise moves the hands to your sides and up, then down again. This cycle repeats for as long as the hand position is held. FIN G ER S TO PA LM S This exercise causes the body to become erect and makes the feet arch. To perform the exercise, bring the four fingertips (excluding the thumb) of each hand to touch the middle of the palm of the opposite hand. If you are right-handed, your left hand should be on top and your right hand underneath; if you are left-handed, your right hand should be on top and your left hand underneath. (See Figure 9.2) M aintain this position for as long as you can, then release. Repeat this sequence as many times as possible. This position may cause pain or discom fort in your

Hand Exercises

U7

arms, but it soon passes. This exercise can easily be performed almost anyw here, since it is quite impercep­ tible. Children can even do it in school. This exercise enhances concentration and is good for flat feet. H AN DS ON EYES This is an important exercise. I started using it many years ago. As with the other exercises, it came to me of its own accord. And like almost all the others, it is done with contractions and relaxations. To do this exercise, place your hands in front of your eyes, without pressure and in a manner that is com fort­ able. Your eyes may be open or closed, as you prefer, and your hands should not actually touch your eyes. Your palms should be directly in front of your eyes. Your hands will probably change position on their own during the exercise to find the position that is most suitable for you. During the exercise, think of pleasant things, not of daily problems. This exercise is usually performed lying down, but it may also be done while seated at a table. The latter position is often better for older people because it is easier to hold one's hands up this way for longer periods of time, and time is important with this exercise. If you do it in the seated position, make sure that your torso is at right angles to your thighs, your thighs are at right angles to your lower legs, and your lower legs are at right angles to your feet. Lean your elbows in front of you on the table, which should be high enough so that you can cover your eyes with your hands without bending forward,

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Figure 9.2 Exercise position: Fingers to palms.

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119

and low enough so that you can do so without raising your shoulders. Your abdomen should be as close to the table as possible. W hen you place your hands in front of your eyes, your eyelids will begin to contract and relax and, with them, all the sphincters. If you keep your hands in front of your eyes for at least ten to fifteen minutes, your body should begin to function freely, with contracting and relaxing movements generally occurring in painful or problem atic spots. These may be movements of limbs or organs in which painful processes began even many years earlier. Your body may begin with almost imper­ ceptible movements or with very strong ones. These movements will, however, be unpremeditated. You may feel cramps being released, one after the other, and slack and painful muscles gradually relaxing and growing stronger. This is the body's self-help. Prior to doing this exercise, you may wish to perform a light eyelid-contracting or some other simple exercise. This makes it much easier to cover your eyes and be aware of what is going on with the muscles in the rest of your body.

CHAPTER 10 Ex e r c is e s FO R A sy m m e t r y

A

general asymmetry in the body is very common, and can result from a num ber of different factors. In some cases, asym m etry is the result of unbalanced functioning of the front and rear sphincters, especially relative overactivity of the rear sphincter and weakness of the front sphincter. Because this results in the back muscles being overworked, it is associated with prob­ lems such as lumbago and herniated disc, which, among other things, can cause a loss of sensation around the genitals, loss of bladder control, and sexual problems. However, in most people who suffer from general­ ized asymmetry in their bodies, it is a result of the dom inant use of one hand. The dom inant hand usually stays half-closed— that is, contracted— as does the eye

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on that side, in sym pathy with the hand. In fact, the entire dominant side of the body is usually more contracted than the other side. This can lead to a poor sense of equilibrium, back and shoulder pains, and other woes. The following are two specialized exercises for com bat­ ting asymmetry in the body.

ASYMMETRY EXERCISE 1 This exercise is designed to counteract asymmetry re­ sulting from overcontraction of the dom inant side of the body. If you are right-handed, spread the four fingers of your right hand as widely as you can. Your thumb will do what it needs to do without your assistance. If you are left-handed, do the same thing with the fingers of your left hand. Hold this position for some time. One to two minutes is a good starting point. Doing this exercise may hurt, but if it does, that is a sign that it is, in fact, needed. After a relatively short time, perhaps five to ten minutes, you should begin to feel your body straighten­ ing out. This straightening initiates from the lower sphincters. Your abdomen will lift. If your right hand is dominant, you will feel your lower jaw move toward the right, your contracted right eye will open wider, and your right eyebrow— which is likely to be lower than your left— will return to its proper level. If your left hand is dominant, the corresponding changes will take place on the left side of your body. Many people who suffer from shoulder and arm

Exercise for Asymmetry

123

pains have reported finding relief by doing this exercise. The effect radiates all over the dom inant half of the body, from head to toe. That side of the body straightens first, and the other straightens afterw ard.

A SY M M E T R Y EX ERC ISE 2 This exercise has an especially pow erful effect on equi­ librium , and can help with severe backaches. It can be beneficial for many problem s resulting from overactivity of the rear sphincter. Lie on your back on the exercise bed described in Chapter 5. If your right side is dom inant, bend your left leg, pull it up to your chest, and clasp it to your abdomen by your left elbow. Keep your right leg straight and stretched out as much as possible. Then raise your right arm above your head until the back of your right hand rests on the m attress, and turn your head upward and to the right until you can see the palm of your right hand. (See Figure 10.1.) If your left hand is dom inant, do the same exercise with your right leg bent, your left leg extended, your left arm raised, and your face turned to the left. In this position, the body is considerably stretched. At first, you will alm ost certainly experience some dis­ com fort when doing it. M any people soon begin to feel their bodies heating up at the site of the discom fort, and a feeling of w hirlpool-like flow may be generated at that spot. The painful area will continue to heat up and may redden. Som etim es the heat will roam from one place to

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Exercise for Asymmetry

125

another until it finally reaches the point of origin of the discomfort. Maintain this position, taking short breaks if neces­ sary, until the heat passes. Any discom fort you experi­ ence will then likely disappear as well.

CHAPTER 11 Ev e r y d a y a c t iv it ie s a s S p h in c t e r G y m n a s t i c s Ex e r c is e s

T

here are everyday activities that provide excellent sphincter exercise when they are performed cor­ rectly. These actions offer a way of getting additional exercise that is convenient and does not take up extra time. STA N D IN G Stand with your legs straight and your heels, big toes, and the insides of your calves, knees, and thighs drawn together. Your feet should be touching each other. This contracts the lower sphincters and allows them to influ­ ence posture. All the parts of the body will naturally assume good posture if you stand this way.

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128

If you are not able to bring your knees together with your legs straight, bend your knees slightly forward until they can touch. This will straighten your body. You can also do sphincter gym nastics to reduce bowleggedness. If the problem is not too severe, pulling your shoulder blades together should pull your knees together as well. In severe cases (more common among athletes, whose shoulder blades are often very far apart), the mouth and other sphincters should be exercised as well.

SITTING To use sitting as a sphincter gymnastics exercise, choose a straight-backed wooden chair. The chair should be without springs, and all four legs should be of equal height. Sit with your back against the back of the chair, with your knees, heels, and toes together, and make sure that there are right angles: • Between your pelvis and your thighs. • Between your thighs and your lower legs. • Between your lower legs and your feet. Your heels and big toes should be together, as should the insides of your calves, knees, and thighs.

SITTING DOWN AND STANDING UP Sitting down and getting up are the lower sphincters' jobs. In sitting down, the front sphincter operates— that is, it contracts and relaxes. To sit down correctly, make

Everyday Activities as Sphincter Exercises

129

sure your legs are approxim ately parallel to each other, your feet turned slightly inward, and your knees bent. Slow ly drop straight down into the chair, without your buttocks lifting or protruding, and without the curvature at the small of your back increasing. In standing up, the rear sphincter operates. To stand up correctly from a sitting position, turn your feet slightly outward, with your heels together. Rise straight up to a standing posture, bending forward as little as possible, and without leaning your hands on your thighs, pushing yourself out of the chair, or thrusting your buttocks up and out. LYIN G DOW N Lying down correctly not only serves to restore balance, but also makes it easier to fall asleep. The equilibrium achieved reduces tension in the pelvis and elsewhere in the body. Health perm itting, it is best to lie down without a pillow under your head. To lie down, first sit on the edge of the bed with your legs together, as described above. Then move to the lying position. You should always lie on your dominant side. Keep the leg on that side as straight as possible, without force, and keep the other leg bent as much as possible. Your arms should be straight. This position helps to counteract the contraction of the dom inant side of the body and promote balance in the body as a whole, par­ ticularly in the pelvis. Its effects are similar to those achieved by Assymetry Exercise 2 (see page 123). Lying on your back or stomach is not recommended.

CHAPTER 12 S p h in c t e r - a c t iv a t in g M a ssa g e

ery small children and persons with developmental and other disabilities are often unable to do sphinc­ ter gymnastics exercises by themselves. In such cases, massage can be used to activate the sphincters, initially the front sphincter, through which the rest of the muscles can be influenced. W hen doing m assage, unless specified otherwise, you should stroke firmly but gently with the fingertips. You should use enough pressure to penetrate into the muscles underlying the skin, but not so much as to be uncomfortable. All of the massages recommended here are designed to be done on an individual who is lying in bed, but some may be done in other positions if you prefer.

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The following are some suggested types of massage. You can perform one, some, or all of these, in the order suggested or in any order you prefer. Do the massage for as long as you or the person receiving it desires. • M assage the abdomen with upward strokes. This m akes the knees begin to bend, and the bent legs lift up. Most children enjoy this m assage, as well as the resulting bending movements. • Stroke the adductors, the muscles that draw the legs together, in an upward direction. These muscles are located along the insides of the thighs. • Alternately press the legs together and part them again, using patting motions applied to the outsides and insides of the thighs. Begin and finish this massage by patting the legs together. • Press the legs together and hold them there. Relax and repeat. • Alternately raise and lower the legs. • Stroke the soles of the feet with one or two fingers, from the heels to the tips of the toes. • M assage the outsides and insides of the legs with upward strokes.

Sphrincter-Activating Massage

• Using circular m otions, stroke the palm of each hand with the tip of an index finger. • Lightly tap the palm s of the hands with your fingertips. • Bring the thum bs together with the middle or ring fingers. Relax and repeat. • Bring all four fingers of each hand together with the thumbs. Relax and repeat. • Lift the fingers with light pressure toward the back of the hands. Relax and repeat. • Stroke the lips with your thumb and forefinger, from the corners of the mouth toward the middle. • Stroke the cheeks with your thumb and forefinger, from the corners of the mouth toward the middle. • Press the nostrils together gently, from the tip of the nose, and relax. Repeat this several times. • Stroke the eyebrows lightly from the temples toward the bridge of the nose and back, and repeat. • M assage the forehead lightly with downward and upward strokes. • M assage the bridge of the nose with upward strokes, and then with downward

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strokes. Use very gentle strokes, without force, using one or two fingers, depending on the width of the bridge of the person's nose. • Place the palm s of your hands over the individual's ears, press them lightly to the head, and then release. This exercise, like almost all the others, is one of contraction and relaxation; that is, it stim ulates sphincter m ovem ent. • Press the tragus of the ear (the sm all flap at the opening of the ear canal) lightly with one finger and then release. • Place the individual's hands over his or her eyes. W ith a child, this should be done for only a second or so at first so that the child will not be frightened by the sudden dark­ ness. In time, the child should become willing to tolerate the exercise for longer periods, up to two m inutes at a time. It is best to cover a child's hands with your own. This exercise may be done with the child lying in bed. However, it is better to hold the child on your lap and to talk to the child while doing the exercise. • Hold the individual's head between your hands, one hand at the side of the forehead and the other at the back of the head, and massage with strong up-and-down m ove­

Sphrincter-Activating Massage

ments of the hands. This massage is par­ ticularly effective with children who bang the backs of their heads against hard things. • Stroke the forehead vigorously from the temples toward the m iddle, then lightly back to the tem ples, and repeat. This brings the front and rear sphincters into action, and has a relaxing and calming effect. • Pat the individual lightly between the shoulder blades. This is soothing, and children in particular like it. • Pat the individual lightly on the forehead. This is particularly effective with children who bang their foreheads against hard things.

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Co n c l u s io n

S

phincter gym nastics is an exercise system that is intended to bring about an improvement in the well­ being and general health of those who engage in it. In the fifty-plus years I have worked with sphincter gym­ nastics, I had many people come to me because of rec­ om m endations from friends and relatives. I have also had physicians refer their patients to me. The complaints my patients have had upon arriving included arthritis, asthma, back pain, different types of injuries, migraines, sinusitis, incontinence, and many other health problems. In many cases, they noted improvement or even com­ plete relief from their various ailments and pains. Because each person is an individual, each one's recovery follows its own unique path. As I observed

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earlier in this book, no one can know exactly what is happening in anyone else's body. Only the body truly knows. But the success of sphincter gym nastics comes in part from the fact that it respects each person's indi­ viduality. The program can be— indeed, is designed to be— varied in an alm ost infinite number of ways, so that the individual practicing it can perform the specific ex­ ercises he or she needs, and perform them in the way most suited to his or her condition and preferences. However you choose to adapt the program for your­ self, you should keep a number of things in mind. First, it may be necessary to reeducate your body to perform the most basic of functions in the correct way. This means paying close attention to the way you stand, sit, lie down, walk, eat, and drink, as well as such factors as the style of shoes and clothing you wear. Exercise can only do so much by itself; it needs to be supported by healthy habits. Second, it may take some time for your body to return to its natural, harm onious state. It may help to remember that, in most cases, physical problem s and defects do not appear overnight, and so cannot be expected to disap­ pear that way, either. M ost of the health problem s we suffer from are the product of many years of unhealthy practices and habits that slowly impair our bodies' abil­ ity to function properly. Undoing the damage is m ost often a step-by-step process as well. It helps to have patience. I can tell you, however, that if you follow the program diligently, the results can be well worth the time and effort. Countless num bers of people have told me once they had been doing the exercises for some time, not

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139

only did various health problem s dim inish, but they developed an entirely new awareness of their bodies' functioning and interconnectedness. Som e described this as having increased amounts of energy; others spoke of it as a sense of well-being unlike anything they had ever experienced before. However you describe it, it is a result of having a body in which all the various parts are functioning prop­ erly and in harmony with all the other parts— a situation that is only possible when the ring muscles, the ultim ate source of all motion and activity within the body, have been brought into their intended state of strength and balance. It is my hope that these exercises will help you to achieve this internal harm ony, and with it, good health.

Gl o s sa r y

abductors. The m uscles, located along the outsides of the thighs, that are used when you move your legs apart. adductors. The muscles, located along the insides of the thighs, that are used when you pull your legs together. arthritis. Inflam mation of a joint or joints, often resulting in pain and lim itation of movement. asthm a. A breathing disorder in which the muscles sur­ rounding the airways periodically go into spasms, inter­ fering with the normal passage of air into and out of the lungs. autism . A disorder of unknown origin that becomes apparent in early childhood and results in extreme with­

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draw al and delayed or absent speech developm ent, among other symptoms. bed-w etting. The involuntary discharge of urine during sleep. bow legs. A condition in which the legs curve outward abnormally, making it im possible to stand with the knees a n d /o r calves touching. cerebral palsy. A disorder, usually present from birth and resulting from som e type of brain damage, that is characterized by poor muscle function and coordination and, in some cases, speech and learning disabilities. cervical lordosis. The inward curve in the spine located in the neck region. constipation. Infrequent a n d /o r painful bowel move­ ments. depression. A mood disorder characterized by a chroni­ cally sad, hopeless, or apathetic outlook. developm ental d isab ility . Any problem or condition involving abnorm al delay in or absence of the acquisition of basic skills such as speech or motor coordination. Common examples of conditions that result in develop­ mental disabilities include autism and Down syndrome. diaphragm . Any of the m uscular structures that serve to divide or separate one internal body cavity from another.

Glossary

143

dorsal flexion . Flexing of the foot and ankle such that the toes and feet bend upward toward the shin. D ow n syndrom e. A genetic disorder, present from birth, that results in varying degrees of m ental retardation and developm ental delays, as well as greater susceptibility to certain other disorders, such as leukemia and heart disease. flat feet. A condition in which the bottom s of the feet do not arch upward in the m iddle as they should; instead, the entire foot rests on the ground. frigidity. The inability of a woman to experience sexual pleasure from intercourse. front sphincter. The sphincter of the urethra. hem orrhoid. A portion of a vein in the rectum in which blood has accum ulated, causing swelling, pain, itching, and possibly bleeding. hyperactivity. A nervous system disorder that usually becomes apparent in childhood and that results in a variety of symptoms, including extreme distractibility, em otional outbursts, learning disabilities, and an inabil­ ity to sit still or concentrate. im potence. The inability of a m an to achieve or maintain an erection satisfactory for norm al sexual intercourse. in continence. Loss of control, or consistent control, over bladder or bowel function. insom nia. The inability to fall or stay asleep.

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lordosis. A place where the spinal colum n curves inward toward the body. low er jaw diaphragm . The m uscular structure that forms the foundation of the oral cavity and acts as an anchor for the tongue and other structures of the mouth. low er sphincters. The sphincters of the urethra and the anus. lum bar lordosis. The inw ard curve in the spine located in the lower back. mood disorder. Any of a group of psychiatric disorders characterized prim arily by mood responses that are objectively inappropriate to an individual's situation. Depression is the m ost common example. night guard. A dental appliance that keeps the upper and lower teeth from touching during sleep. oral cavity. The interior space of the mouth. oral sphincter. The sphincter of the mouth. orthodontist. A dental practitioner who specializes in correcting the bite, or the alignm ent and spacing of teeth in the jaw. palatal diaphragm . The m uscular plate that separates the oral cavity from the nasal cavity and protects the airway from being contam inated by food and saliva. Also known as the soft palate. palate. The roof of the mouth.

Glossary

145

pelvic floor diaphragm . The muscular layer anchored to the pelvic bones that forms the foundation for the pelvic organs. plantar flexion. Pointing of the toes and foot so that the foot moves into a straight line with the leg. prognathous bite. A condition in which the lower jaw projects beyond the upper jaw when the mouth is closed. prolapse. A condition in which an internal organ or structure of the body falls or slips out of its normal place. rear sphincter. The sphincter of the the anus. retrognathous bite. A condition in which the lower jaw recedes farther than normal beneath the upper when the mouth is closed. ring m uscle. See sphincter. scoliosis. Abnormal sideways curvature or bending of the spine. soft palate. See palatal diaphragm. sphincter. Any of the ring-shaped muscles that surround the orifices of the body. sph incter gym nastics. A program of exercise designed to improve health by promoting the strength, coordina­ tion, and balance between the activity of all the various sphincter muscles in the body. tete-a-tete bite. A condition in which the biting surfaces

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of the upper and lower front teeth meet each other when the mouth is closed. thoracic diaphragm . The muscular layer anchored to the lower ribs that separates the abdom inal cavity from the chest cavity. O ften referred to sim ply as "th e dia­ phragm ," it is actually one of a number of diaphragms in the body. tremors. Involuntary shaking and trembling of the head a n d /o r limbs. varicose vein. A vein, usually in the leg, in which blood accumulates due to inadequate circulation, resulting in bulging, reddish or bluish, lum py-looking spots and, in some cases, discom fort. vertigo. A sensation of dizziness or lightheadedness resulting from an impaired sense of balance and equi­ librium. w isdom tooth. Any of the four molars farthest back in the mouth, normally the last set of teeth to grow in.

A b o u t th e P a u la Ga r b o u r g In s t i t u t e

The Paula Garbourg Institute was founded by Paula Garbourg in Tel Aviv, Israel, to provide instruction in sphincter gymnastics and to pass the method on to gen­ erations to come by teaching and certifying new instruc­ tors. To date, m ore than 200 instructors have been certified, and thousands of people have received guid­ ance and assistance in this self-healing method. The practice of sphincter gym nastics was taken to the U n ite d S t a t e s by H aya G arb o u rg , who le a r n e d th e method from and worked alongside with the founder for many years.

The institutes intended functions: • Train new practitioners. • Open new clinics throughout North America. • Study and research the Paula method™ to gain worldwide recognition of the medical establishment, as in Israel. • Educate the public for the Ring Muscles™ healing alternative. The Institute has produced a Video presentation, describing the proper way to exercise the Ring Muscles™, sold in conjunction with this book. for continuos update and information, please visit the Paula Garbourg Official web site: www.rings.net 147

Index

A Abdomen, 22, 28,41, 45, 49, 53, 58, 59, Abdominal muscles. S e e Muscles, abdominal. Acne, 32 Aggressiveness, 23, 61, 64, 100 All Fingers to Thumb exercise, 113-114 Anger, 63,102 Anus, 8,10 Anxiety, 64 Arms, 38 Arthritis, 3, 35, 68 Asthma, 17, 33, 55-56, 92, 103,107

Asymmetry, 22,121-123 exercises for, 121-125 Asymmetry Exercise 1, 122- 123 Asymmetry Exercise 2, 123125 Autism, 60

B Bach, Johann Sebastian, 28 Back, 22, 27,59,48. S e e also Spine. muscles. S e e Muscles, back, pain, 16, 24,51, 58,68,92, 99,102,121 Balance, 104,113,114,122, 123,129

149

150

Bed-wetting, 17,56-57 Behavior, compulsive, 60,67 Bite prognathous, 27, 28 retrognathous, 27, 28 tete-a-tete, 27, 28 Bladder function, 45, 53, 102,121 Bowel control, 45 Bowlegs, 28,128 Breathing, 17,18,37^11, 52, 56, 58, 62-63, 66-67, 103,105,106 difficulties, 16, 51, 56, 57, 59,107. S e e also Asthma. Buttocks, 52

C Cerebral palsy, 68 Cervical lordosis. S e e Lor­ dosis, cervical. Cheeks, 24 Chest, 22, 28, 29 muscles. S e e Muscles, chest. Chewing. S e e Eating. Childbirth, 58 Children, 8-9,17, 23, 52, 5657, 60-61, 67, 68, 96, 110-111,117,131,134, 135

The Secret o f the Ring Muscles

Chronic fatigue. S e e Fatigue, chronic. Circulation, blood, 16,17, 32, 62-63,66 Combined exercise: Pro­ longed "Shh" and front sphincter contractions, 107-108 Concentration, 22, 65,67,99, 100,113,114 Constipation, 59, 68,93 Contact lenses, 31 Contracting and Relaxing the Eyelids exercise, 92 Contracting and Relaxing the Lips exercise, 62, 104-105 Coordination, motor, 22,60 Coughing, 44-45,103 Cramps menstrual, 59, 68 muscle, 104,106,119 Crying, 68

D Dancing, 52 Depression, 59-60 postpartum, 64 Developmental disabilities, 17, 60-61,131

Index

Diaphragms, 12-14,31,56 lower jaw, 13, 53 palatal, 13,53 pelvic floor, 13 thoracic, 13 Digestive system, 65,93,102 Down syndrome, 60-61 Drinking, 44

E Each Finger Separately to Thumb exercise, 114-116 Earplugs, 31-32 Ears, 31-32 exercises, 96-97 Eating, 41-44 Eczema, 32 Emotional disturbances, 64 Emotions, 52 Equilibrium. S e e Balance. Exercises All Fingers to Thumb, 113-114 Asymmetry Exercise 1, 122- 123 Asymmetry Exercise 2, 123- 125 combined: Prolonged "Shh" and front sphincter contractions, 107-108

151

Contracting and Relaxing the Eyelids, 92 Contracting and Relaxing the Lips, 62,104-105 Each Finger Separately to Thumb, 114-116 Eyelids Gently Pressing the Eyes, 94-95 Eyes "Falling Into Head," 93-94 Fingers to Palms, 116-117 front sphincter, 79-83, 107-108 Hands on Eyes, 117-119 Looking From Ear to Ear, 95 lower sphincter, 77-87 lying down, as sphincter gymnastics, 129 Narrow Tongue/Short Tongue, 108-109 "Ooo-Eee," 103-104 Prolonged "Shh," 63, 67, 105-108 rear sphincter, 83-86 sitting, as sphincter gymnas­ tics, 128-129 standing, as sphincter gym­ nastics, 127-129 Strong Eyelid Contractions, 89-92 Tongue Along Palate Ridge, 110-111

152

Tongue From Side to Side, 110 Upper Lip to Nose, 99-103 Vigorous Closing and Opening of the Eyes, 93 Wandering Tongue, 109-110 Eyeglasses, 31 Eyelids Gently Pressing the Eyes exercise, 94-95 Eyes, 30-31,32,38,50,106, 107 exercises, 89-95, 56, 57, 58, 59,64, 77 Eyes "Falling Into Head" exercise, 93-94

F Face, reflection of health in, 21-35 ears, 31-32 eyes, 30-31 jaws, 25, 26, 27-30 lips, 22-23 nose, 23-25 tongue, 25, 26 Fainting, 59 Fatigue, 17, 48, 51, 58, 63, 64 chronic, 68 Fear, 63 Feet, 41

The Secret o f the Ring Muscles

flat, 28,61-62,99,117 Fingers, 28,33,100 exercises. S e e Hands, exercises. Fingers to Palms exercise, 62,116-117 Frigidity, 68 Front sphincter. S e e Sphinc­ ter, front. Front sphincter exercises, basic, 79-83,107-108

H Hand to Ear exercise, 96-97 Hands, 33,38, 61 exercises, 113-119 Hands on Eyes exercise, 117-119 Head, 25 Headaches, 24,102 Hearing, 52, 59 Hemorrhoids, 17, 62-63,106 Herniated disc, 121 Hips, 25 Hofbauer, Ludwig, 62 Hyperactivity, 23,68, 92

I Impatience, 53 Impotence, 68. S e e also Sexual dysfunctions.

Index

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Incontinence, 68,92 Injury, 35, 68 Insomnia, 68, 92 Intestines, 41

J Jaw, 25, 26, 27-30,110. a lso Bite.

See

Lower sphincter exercises, 77-87 Lower sphincters. S e e Sphincters, lower. Lumbago, 121 Lumbar lordosis. S e e Lor­ dosis, lumbar. Lying down, as a sphincter gymnastics exercise, 129

K

M

Knees, 53

Malaise, 17 Massage, sphincter-activat­ ing, 60-61,131-135 Menstruation, 58-59 cramps, 59,68 Mood disorders, 17 Motor coordination. S e e Coordination, motor. Mouth, 28,30 Mouth and tongue exer­ cises, 99-111 Muscles, 8,9, 24, 25,42,48, 49,51,56, 57 abdominal, 25,38,44,57, 58, 61, 63,64, 67,99,103 back, 23, 25,56, 58,61, 64, 100,102,103,121 chest, 56, 57 pelvic, 64

L Lactation. S e e Nursing. Legs, 22, 41,102

L Lips, 22-23, 24, 44, 65. S e e a lso Mouth. Looking From Ear to Ear exercise, 95 Lordoses, 12,14-16,18, 22, 31 Lordisis cervical, 14 lumbar, 14, 51

154

pubic, 79 respiratory, 44,45, 99,106 rib, 38 ring. See Sphincters, spasms, 67 Myasthenia gravis, 16

N Narrow Tongue/Short Tongue exercise, 108-109 Neck, 17, 22, 28,31, 52,107 Nervous tics, 67 Nervousness, 53,100 Nose, 23-25, 28,38 problems, 68 Nursing, 58

O "Ooo-Eee" exercise, 103-104 Optimism, 22 Oral cavity, 41,42, 53 Oral sphincter. See Sphinc­ ters, oral. Orthodontic treatment, 22, 23 26, 29 Overeating, 42-43

The Secret of the Ring Muscles

P Pain, 53, 68, 90 Parkinson's disease, 66 Pathology and Therapy of Breathing, The (Hofbauer), 62 Pelvis, 22, 23, 31,58, 62,102 Polio, 68 Postpartum depression. See Depression, postpartum. Posture, 25, 28, 29,30, 52, 56, 58, 59, 94,116,127 defects, 27 Pregnancy, 58 Prognathous bite, 27, 28 Prolapse, 92, 99,102,106 uterine, 63-64 Prolonged "Shh" exercise, 63, 67,105-107 combined with front sphincter contractions, 107-108

R Rear sphincter. See Sphinc­ ters, rear. Rear sphincter exercises, basic, 83-86 Relaxation, 61,92,100,102, 105

Index

Restlessness, 23. S e e also Hyperactivity. Retrognathous bite, 27, 28 Rib cage, 62,103 Running, 51

S Scars, 32 Scoliosis, 26 Senses, 52 Serenity, 22 Sex, 52 Sex organs, 30 Sexual dysfunctions, 17,121 Shock, 90 Shoes, high-heeled, 45-48, 51-52 Shoulders, 22, 23, 25, 27,28, 38, 61,62,103, pain, 122 Singing, 53 Sinusitis, 92 Sitting, 45-49 as a sphincter gymnastics exercise, 128 Skin, 32 grafts, 32 Sleep, 9-10,32, 61, 68, 92, 129 S m a ll D ia ry o f A n n a

155

M a g d a le n a B a c h , T h e

(Bach), 28 Smoking, 64-66, 99 Sneezing, 44—45 Spasticity, 61 Speech, 53,61,109 impediments, 67 Sphincter gymnastics, 3, 17-20,32,33,41,55-69, 73-129 conditions that benefit from, 55-69 everyday activities as, 127-129 exercises for asymmetry, 121-125 eye and ear exercises, 89-97 front-sphincter exercises, basic, 79-83 hand exercises, 113-119 lower sphincter exercises, 77-87 mouth and tongue exer­ cises, 99-111 rear-sphincter exercises, basic, 83-86 Sphincter-activating mas­ sage, 60-61,131-135 Sphincters, 1,2,7-20,21, 2325, 29,30-35,37-54 asthma and, 55-56 bed-wetting and, 56-57 breathing and, 37

156

childbirth and, 58 coughing and, 44-45 dancing and, 52 depression and, 59-60 developmental disabilities and, 60-61 drinking and, 44 eating and, 41-44 effects on health, 16 front, 10-12,24, 30,38,42, 44, 45,48, 49,50, 51, 52, 53,56, 57, 59,61, 64, 67, 96,100,105,106,115, 121,128, gymnastics, 3,17-20,32, 33,41,55-69,73-129 lower, 10-12, 24,30,31, 32,38,41,43, 63, 65,66, 77-87,127,128 nursing and, 58 oral, 24,30,43,44, 62, 65-66,108 rear, 10-12, 23,24, 38,44, 45,48,49,50,51, 52, 53, 61,64, 67,100,116,121, 123,129 running and, 51 singing and, 53-54 sitting and, 45-49 sneezing and, 44 45 speaking and, 53-54 standing and, 45-49

The Secret o f the Ring Muscles

walking and, 49-52 Spine, 24,25,26,27,33,58, 63.67.90.94.106 S e e also Back. curvature, 24,25,26,27,28, 33,52,53,62,63,68, 102.106 Spitz, Aga, 26-27 Standing, 45-49 as a sphincter gymnastics exercise, 127-129 Stress, 58 Strong Eyelid Contractions exercise, 89-92 Surgery, 24 Sweating, 67-68

T Tampons, 58-59 Teeth, 26-27, 28, 29 loss of, 23 Tete-a-tete bite, 27, 28 Throat, 44 sore, 17 Toes, 25,28, 38,41,50 Tongue, 25-26,61 exercises. S e e Mouth and tongue exercises, 99-111 Tongue Along Palate Ridge, 110-111

157

Index

Tongue From Side to Side exercise, 110 Tooth-grinding, 68 Tremors, 17,66

U Upper Lip to Nose exercise, 56,62,99-103 Urethra, 8,10 Uterus, prolapse of, 63-64

V Varicose veins, 17, 58, 66-67,106

Vertigo, 68 Vigorous Closing and Opening of the Eyes exercise, 62,93 Vision, 52,59 Vocal cord problems, 68,95 Voice, 52,53-54. S e e also Singing; Speech.

W Walking, 49-52,59,102,109 Wandering Tongue exercise, 109-110 Wrinkles, 32

THE SECRET OF THE RING MUSCLES here is in the human body a system of muscles that is the source of life’s fundamental processes. These are the Ring Muscles™. There are Ring Muscles™ in all parts of the body, both internally and externally. It is their coordinated and harmonious contraction and relaxation that initiates breathing, digestion, circulation, elimination, and all muscular motion. Fifty years ago, author Paula Garbourg observed that when the Ring Muscles™ (Sphincters) all work together, we are in good health. When the Ring Muscles™ do not work together, illness and imbalance result. By improving the functioning of these muscles, she discovered, we can free ourselves from various pains and health problems, including asthma, migraines, backache, arthritis, impotence, sinusitis, incontinence, and more.

T

In The Secret of the Ring Muscles™, Paula Garbourg explains the basic principles behind her method of self-healing-how the sphincters function, their importance in everyday life, and the problems that can result when they fail to work together properly. She also offers a series of easy-to-follow exercises, based on decades of experience, that will allow you to take advantage of this revolutionary approach to self-healing. The Secret of the Ring Muscles™ will give you an entirely new understand­ ing of your body and a gentle, noninvasive, and cost-free way to improve your life and your health.

ABOUT THE AUTHOR Paula Garbourg is the founder of the Paula Garbourg Institute, located in Israel and the United States. After migrating from Germany in 1936 to what would become the state of Israel, she contracted a serious, debilitating disease. Her doctor informed her that she would need to use a wheelchair for the rest of her life. Drawing on her early training in opera and classical ballet, she experimented with relationships between muscle contractions and health. Through a series of Ring M uscles™ excerises, she was able to heal herself. Once she had complete­ ly recovered from her illness, Mrs. Garbourg studied massage and anatomy to understand the underlying principles on which her exercises worked. Over the past fifty years she has developed and refined her technique, and has trained others in her method.

PGI Publishing House Health

$14.95 U.S.

ISBN

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