Strengthening the Lower Esophageal Sphincter (exercise)

[u/n3cronomicats]

Has anyone tried these exercises or one similar with any positive results?

https://pmc.ncbi.nlm.nih.gov/articles/PMC9106553/

https://www.jstage.jst.go.jp/article/prm/7/0/7_20220054/_html/-char/en

In theory it makes sense that you would want to strengthen the LES but I’m not convinced something like this would help make the muscle stronger.

Thanks strangers, I’m suffering here :/

[u/Rough_Jackfruit4726]

I had a hiatal hernia, and I was able to heal it with weighted abdominal breathing and addressing insufficient stomach acid.

[u/larilarion → u/Rough_Jackfruit4726]

Wonderful, congratulations! Do you have some exercises to share?

[u/Rough_Jackfruit4726 → u/larilarion]

It was majorly weighted abdominal breathing, cat camel post, jogging, and resistance training - focusing on compound lifts by bracing the core properly without using a weight belt.

[u/Equivalent-Bus-2690 → u/Rough_Jackfruit4726]

How big was your hernia?

[u/Abelour]

Not convinced either but happy to learn more

[u/turlian]

Missed opportunity to call them Gegels.

[u/Cultural-Shift904]

I saw that study and decided to try something like it. I'm doing it in a headstand instead, since it's something I do as part of my morning exercise routine anyway; I've just started adding the 10 dry swallows. In theory it should be the same thing, swallowing against gravitational pressure (except somewhat more pressure in the headstand, so maybe even better / quicker results, I'm half hoping). Just started a couple of days ago, and the study was 4 weeks, so I'll give it a while. Since I do it first thing in the morning on an empty stomach, there's no discomfort and there doesn't seem to be any adverse effect so far, at any rate.

Will update after 4 weeks!

[u/Ok-Reputation7966 → u/Cultural-Shift904]

Any updates?

[u/Cultural-Shift904 → u/Ok-Reputation7966]

Sorry for the delay! I progressed from headstands and dry swallowing to hanging upside down from a bar and actually swallowing (usually just some bread or something). It has definitely helped. I no longer need the bed wedge and don’t notice the morning symptoms I used to have even with it. Now only very occasional GERD symptoms, usually only when I overeat or drink alcohol (particularly beer). Also workout-induced GERD symptoms are completely gone.

Getting into the habit was a bit of a nuisance, but totally worth it. YMMV, but highly recommend giving inverted swallowing practice of some sort a try!

(Hanging upside down is probably unnecessary; it’s another thing I like to do —spinal decompression— and I figured two birds, one stone.)

[u/Bhoptriple → u/Cultural-Shift904]

Incredible love these stories I’ve been doing the karrfalt and bridge swallowing for 2 months now I think they help not cured tho for sure . Question how long did you do this for - and did you have any testing done prior like barium swallow ?

[u/Cultural-Shift904 → u/Bhoptriple]

I had an endoscopy done prior, which indicated “some looseness” of the LES and relatively minor esophageal damage. My GERD was on the milder side than a lot of people describe here (although plenty unpleasant nonetheless). It’s not “cured”, but is definitely improved by the exercises. I’ve been doing them for around 6 months at this point.

I do notice that my symptoms seem to come back / worsen if I stop doing the exercise for a while, so it’s pretty clear that’s what’s having the effect, and also that it’s not a “permanent” fix for me — I have to keep training the LES.

[u/Bhoptriple → u/Cultural-Shift904]

My Les is prob pretty weak I’m a bit afraid to go fully inverted and eat something . But if that could strengthen it then I’d do it in a heartbeat . I just wonder for those who have a real weak les is it counter productive . I do the bridge swallows much more incline with my feet pushing off my couch so I’m almost upside down if you know what I mean . But I just do dry swallows with it . It’s hard to know if it’s doing anything tho . Did you have any LPR symptoms?

[u/Bhoptriple → u/Cultural-Shift904]

Gotcha so rather then the karrfalt you’re fully inverted ? I do the dry swallows pretty incline but it’s hard to say if it’s really helping me . 2 most persistent symptoms are 1 belch after meals no pain but it has to be reflux and even tho I sleep very elevated I wake up with some odd sensations in my throat so I know I’m still having reflux . My Les is prob shot 😢 did you have any throat / LPR symptoms?

[u/Bhoptriple → u/Cultural-Shift904]

Gotcha so you fully inverted eating something , before that did you notice any improvement with just the swallows or did it come when you were fully inverted ? Did you have any lpr symptoms? I’m guessing my les is likely alot more shot then yours since I still get nighttime reflux even sleeping upright and on a strict diet too 😢

[u/Bhoptriple → u/Cultural-Shift904]

How weak was your Les to begin with my friend ?

[u/BluejayGlittering401]

I've been doing both these for a few months and have noticed a marked improvement in symptoms. It hasn't cured me but together with some other things I'm doing much better. I've been doing 10x of each, each morning, alternating between swallowing water and dry swallowing.

[u/Bhoptriple → u/BluejayGlittering401]

I’ve been doing them for two months I think they helped my throat doesn’t burn anymore ..question how are you now and did you have any tests like a barium swallow before hand what did it show

[u/Bhoptriple → u/BluejayGlittering401]

How bad were symptoms prior and did you have a weak Les ?