Holding on Programme (SPARC)

As with many bodily functions, you can “retrain” your bowels. The following programme can teach you to “hold on” when you need to empty your bowels. Your rectum (where you store stool), your sphincter muscles (around your back passage), and your confidence need retraining to help you overcome this problem. This can take time, so be patient.

Next time you need to open your bowels:

1. Sit on the toilet and hold on for one minute before opening your bowels. Don’t forget to take a watch/clock in with you. Gradually increase this to five minutes. Do not worry if you are unable to do this initially but keep practising.
2. When you have mastered this, repeat the above but hold on for 10 minutes before opening your bowels. It may be helpful to take something to read with you. This stage is harder but remember you are on the toilet and therefore “safe”.
3. Once you can delay opening your bowels for 10 minutes whilst off the toilet you should now gradually move further away. Maybe sitting on the bed in your bedroom. As your muscles are now becoming stronger you should be able to hold on for 10 minutes and as you feel more confident, increase the distance between you and the toilet.

Gradually you will find that you can increase the distance and the time away from the toilet. This may take some time to master but the more practice you have at both your sphincter exercises and this programme, the sooner you will improve.