How to perform anal muscle contraction and relaxation exercises
Nov 14, 2025
Source: Cainiu Health
Dr. Li Jingxiang
Introduction
Anal muscle contraction and relaxation exercises can be performed using methods such as the basic contraction-relaxation technique, segmented precise contraction technique, multi-position adaptation technique, alternating fast-slow rhythm technique, and progressive duration technique. These exercises help strengthen the perianal muscles and improve local blood circulation. If increased pain, bleeding, or other adverse symptoms occur during exercise, prompt medical consultation is recommended. Basic contraction-relaxation technique.
Pelvic floor muscle exercises for the anal region can be performed using various techniques such as the basic contraction-relaxation method, segmented precise contraction method, multi-position adaptation method, alternating fast-slow rhythm method, and progressive duration method. These exercises help strengthen the perianal muscles and improve local blood circulation. If increased pain, bleeding, or other adverse symptoms occur during training, medical advice should be sought promptly.
1. Basic Contraction-Relaxation Method: Focus on contracting the anal muscles for 5–10 seconds, then relax naturally for 3–5 seconds. Repeat 10–15 times as one set. This simple technique is easy to learn and helps beginners quickly master muscle control.
2. Segmented Precise Contraction Method: First, contract the anterior portion of the anal muscles and hold for 3 seconds; then contract the posterior portion and hold for another 3 seconds; finally, contract the entire anal muscle group for 5 seconds before relaxing. This method selectively activates different areas of the perianal muscle groups.
3. Multi-Position Adaptation Method: When sitting, place a soft cushion under the buttocks to reduce pressure; when standing, keep the back and waist straight; when lying supine, slightly bend both legs. These three positions can be flexibly switched according to daily situations, allowing exercises to be performed in various environments.
4. Alternating Fast-Slow Rhythm Method: Perform slow contractions followed by slow relaxation for 5 minutes, then switch to rapid contractions and relaxations alternately for another 5 minutes. This enhances muscular flexibility and endurance while avoiding monotony from single-pattern training.
5. Progressive Duration Method: Begin with 1–2 sets per day, each lasting 10 minutes. Gradually increase to 3 sets per day of 15 minutes each as your body adapts. Consistent long-term practice is essential for sustained results—avoid rushing progress.
Exercises should be performed when there is no discomfort around the anus and avoided within 30 minutes after defecation. Wash hands thoroughly before exercising to prevent infection from touching the perianal area. Apply only a comfortable level of force—do not pursue high intensity blindly—to avoid muscle strain.
