Anal Stretching Exercises and Protocol

What is Anal Stretching?

Anal stretching (clinically known as anal dilation) is the gradual expansion of the anus using specialized tools. This progressive process increases the flexibility and elasticity of the anal opening and canal.

Benefits of Anal Stretching

Anal stretching is used for various reasons, spanning personal goals and medical needs:

• Preparing for Anal Play/Sex: To increase comfort and reduce the risk of injury during intimate activities.
• Increasing Comfort & Relaxation: To help the anal muscles relax, leading to a more comfortable experience overall.
• Achieving Personal Goals: For body exploration, enhanced sensation, and reaching personal comfort benchmarks.
• Medical Necessity: Used under professional guidance to treat conditions like:
  • Anal Stenosis: To widen a narrowed anal canal.
  • Post-Surgical Recovery: To prevent scar tissue and maintain function after surgery.
  • Alleviating Muscle Spasms: To relax chronically tight muscles causing pain.

Preparing for Anal Stretching: Tools for Safe Dilation

• Dilator Kits and other essential tools can be purchased online from the shop on our website. You can choose from an array of options at various price points, all of which have been carefully selected by Dr. Goldstein (although the Future Method Glass Anal Dilator Set and the Future Method Anal Cone are his favorites for these exercises).
• In addition to these kits, you will find a selection of lubes, also available for purchase. Lube is essential for anal play and it’s important that you find one that’s high quality. Please use either a water-based lube or a silicone-based lube – whichever one is compatible with the material of your dilation kit.
• When you dilate and/or bottom, adequately lubing your entire anal canal is an important step to help decrease friction and thus minimize injury. This is where lube shooters can help fill the void (literally). These lube applicators take away the guesswork. By applying lube internally into the anal canal, it sets the stage for successful engagements by placing the lube in the anatomically correct locations. Not only will there be less risk of injury, but each thrust will feel better for everyone involved, even if you’re just using toys on your own.
• Some people prefer to douche before bottoming or using toys. If you decide to, we recommend Future Method Anal Douche Powder Packs, as this is the only douche scientifically developed just for anal sex (*disclaimer: Dr. Goldstein is the co-founder).
• Feel free to dilate in the bathroom right before a shower (for clean-up purposes), on the bed with a towel, or any setting that is most comfortable for you. Some mild discomfort, blood-spotting and/or local irritation is normal during your initial attempts. If there is persistent pain and/or bleeding, then do not force it. Please stop, wait a day or until this has subsided, and try again. If issues persist, please contact our office.
• It’s important to understand the purpose behind using glass dilators and cone. The glass dilators are used more for learning relaxation of the muscles, while also training the skin to become tougher and more responsive. Similarly, the cone allows the external skin to be optimally stretched, allowing more room to enter. We typically recommend people use both apparatuses, starting with the glass dilators and then introducing the cone only after you’ve graduated to the medium- to large-sized dilator. They work in two different mechanisms, both with the goal of better and more optimized bottoming.

Your Anal Stretching Routine: Step-by-Step Guide

• First, take a healthy amount of lube (there’s no such thing as too much) and apply it to both your hole, ensuring the anal opening is adequately lubricated, and your smallest dilator.
• Slowly insert the dilator about 4 – 5cm (or up to 2 inches) inside until you meet resistance. You only need that much to pass the anal muscles.
• Hold it there for 3 – 5 seconds, slowly remove it, re-lube it, and then repeat.
• These steps should be repeated 8 – 12 times in each set, and you would do 2 – 3 sets per session (just like a traditional workout).
• If it slides in and out nicely, over time, you can go in further, especially if the goal is to use it sexually, thereby minimizing the risk of developing scar tissue.
• It’s not advisable to insert a butt plug-shaped dilator (one with a small neck) all the way in since the narrow neck of the butt plug can go beyond the outer muscle, which can cause unnecessary strain upon removal. If using the Future Method Glass Dilator Set, this is not an issue as there is no neck.
• If you climax during a session, that’s perfectly fine. Just remember that the usual reflex during climax is to contract all muscles, so try to resist complete contraction at first in order to gain better control of these muscles.

Tips to Make Anal Stretching Easier

To make your anal stretching sessions smoother and more comfortable, keep these essential tips in mind:

• Lube Generously: Always use ample water or silicone-based lube. Reapply often.
• Relax Your Body: Practice deep breathing and ensure you’re in a calm, comfortable environment. A warm bath before can help.
• Start Small & Slow: Begin with the smallest dilator and progress gradually. Patience is key.
• Listen to Your Body: Stop if you feel persistent pain, not just mild discomfort. Don’t force anything.Avoid
• Numbing Agents: Do not use numbing creams or sprays. Pain serves as a crucial warning sign for tissue limits. Masking it increases the risk of tearing or injury.
• Find Your Position: Experiment with different body positions to find what allows for maximum relaxation and access.
• Consult a Professional: If persistent muscle tightness makes dilation challenging, discuss options like Anal Botox with a healthcare professional for temporary muscle relaxation.

 Recommended Anal Stretching Schedule

• As mentioned above, you’ll do 8 – 12 reps in each set, and you would do 2 – 3 sets at a time per session.
• Each session should only last for about 3 – 5 minutes, and you’ll do 2 – 3 sessions per week to start.
• The smallest dilator in your kit should be used for the first 2 weeks. You might feel like you can take more, but don’t. Right now, the key is to get both the skin and the muscles in the anal region used to dilating and friction.
• For the following 2 weeks, you may graduate to using both the small and medium sizes.
• This is when we would advise you also add in the cone to your routine. Remember: it’s the same as the with the glass dilators, just now you’re working a different mechanism.
• After those four total weeks, you’ll move on to the largest size, if that’s in the cards for your future play. Otherwise, the largest size isn’t necessary.
• The goal is to reach a depth of approximately 1.5 – 2 inches using each dilator.
• You may increase your schedule to dilating once a day after you have successfully dilated with the largest size for two weeks, if this is comfortable for you.
• After comfortably dilating for about 4 – 6 weeks, you should be ready for anal sex with a partner.

Clean-up and Anal Stretching Aftercare

Proper aftercare is essential for preventing infection and soothing the muscles.

• Clean Tools Immediately: Wash all dilators and toys with warm water and antibacterial soap or a specialized toy cleaner specifically compatible with the material.
• Shower Post-Session: Rinse your body to remove excess lubricant and potential bacteria.
• Soothe Soreness: If you experience muscle soreness, take a warm bath with Epsom salts. This helps relax the pelvic floor and reduces inflammation. You can also use suppositories, like Calmol-4, to soothe internally.

Mastering Anal Stretching

• Once you have mastered anal stretching, remember three factors for successful sex: Pre-Dilation, Deep Lubrication, and Full Relaxation. Choose your partners wisely.
• Once you’re ready, use the plugs alone (prior to engaging with someone else) or during play, and always make sure you are the one in control. This is best achieved by sitting on top of your partner, which allows you to more easily control the depth and speed of penetration. The key is gradual insertion with patience and skill, with you in the driver’s seat. It may take a few sessions to fully accept all of your partner, but once you feel comfortable, you can switch to different positions or give your top more control.

Anal Stretching Maintenance

The best bottoms bottom frequently (as often as 2 – 3 times per week), or use this dilating routine as an alternative to the real thing. Why? Because, just like any other muscle, if it’s not used, you’ll find yourself having to start at the beginning again.

As you feel more comfortable bottoming, while you are dilating, you can add contraction exercises to make sure you keep a good tone in the area. To do this, simply squeeze around the toy, holding it for a count of 3, and then relaxing. 2 sets, a few times a week, is paramount to the long-term success of your hole.

For more information, feel free to browse our Education Hub for tons of great information on this topic and other helpful anal concerns.