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The internal anal sphincter is an involuntary muscle, which means you cannot consciously control it. Similar to your beating heart and your diaphragm, this muscle does its job every second of the day without you having to think about its function. The internal sphincter is programmed to stay shut, which is why most adults do not leak stool while they sleep. Sphincter muscles are found throughout the human body, including sphincters found in the male and female pelvic area. A sphincter muscle is a circular muscle that surrounds another structure in the body, such as the male and female ureters and anal canals. Marks hospital advice sheet sphincter exercises for people with bowel control problems practising your exercises 1. Tighten and pull up the sphincter muscles as tightly as you can. Hold tightened for at least 5 seconds, then relax for at least 10 seconds. Sphincter muscles are circular and surround the opening of the urethra where it connects to the bladder. The urethra is a tubular structure that extends from the bladder to the outside of the body, through which urine flows. Exercise strengthens this muscle and helps prevent incontinence. The external anal sphincter measures about 8 to 10 cm in length, from its anterior to its posterior extremity, and is about 2. 5 cm opposite the anus, when defecation occurs the sphincter muscle retracts.