How to Naturally and Safely Tighten Vaginal Walls to Address Vaginal Laxity

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Reinvigorating your vaginal health can be an enjoyable journey.

By Clara Johnson
Updated: April 25, 2022
Originally Published: Feb. 6, 2022

Image by Renato Marzini/Getty Images

It’s a fact that our bodies, including the vagina, go through changes. If you’re wondering how to tighten your vaginal walls, you’re not alone — research indicates that many individuals seek guidance on this matter each month. Whether you’ve recently given birth or are experiencing menopause, you may have noticed some differences. Factors such as pregnancy and childbirth can significantly affect the pelvic floor and vaginal walls, particularly during labor. Additionally, the natural decrease in estrogen levels during perimenopause can lead to a reduction in the elasticity of the vaginal walls. This may result in bladder and bowel issues (like needing to rush to the restroom) or even painful intercourse due to dryness and reduced flexibility. While frustrating, the good news is that it is possible to restore your vagina to its previous shape and firmness.

In this article, we’ll discuss practical tips for tightening vaginal walls, the importance of Kegel exercises, and other essential insights about vaginal health so you can regain your confidence.

Understanding Vaginal Laxity

A common misconception suggests that frequent sexual activity can lead to a “loose” vagina, but this is simply not true. The vagina is designed to stretch and return to its shape. Vaginal laxity can occur due to various factors, including aging, hormonal changes, and childbirth. According to a 2021 study in Sexual Medicine, vaginal laxity is described as a sensation of looseness that may develop after pregnancy or due to menopause and aging. Symptoms can include:

• Reduced sexual satisfaction
• Decreased libido
• Vaginal dryness
• Pain during intercourse

Exploring Vaginal Atrophy

While vaginal laxity can be concerning, it’s also important to recognize that excessive tightness can indicate underlying issues. Conditions like vaginismus — an involuntary contraction of the vaginal muscles — may lead to discomfort or pain during penetration. If you experience significant pain when inserting a tampon, sex toy, or penis, consult your gynecologist for a tailored treatment approach.

Vaginal atrophy, characterized by thinning and drying of the vaginal walls, often occurs due to low estrogen levels, especially after menopause or during breastfeeding. Symptoms may include:

• Frequent urination
• Pain during urination
• Burning sensations
• Discomfort during sex

Strengthening Your Pelvic Floor

Just like any muscle group, your pelvic floor and vaginal walls benefit from regular exercise. Here are a few effective exercises to consider (always consult your healthcare provider before starting any new exercise routine):

Kegels

This classic exercise is vital for strengthening pelvic floor muscles. To perform Kegels:

1. Identify your pelvic floor muscles.
2. Lie on your back with knees bent and feet on the ground.
3. Contract your pelvic floor muscles, hold for 3-5 seconds, then relax and exhale for another 3-5 seconds.
4. Repeat this five times, gradually working up to 10 repetitions.
5. Aim to do this exercise 2-3 times daily.

Note: If you find yourself holding your breath or tensing other muscles, you may not be performing Kegels correctly. Ensure you focus on your lower abdomen and remember to breathe.

Squeeze and Release

Similar to Kegels, this exercise allows for quick contractions of the pelvic floor muscles:

1. In the same position as Kegels, quickly squeeze your pelvic floor muscles and release.
2. Rest for 3-5 seconds and repeat at least 10 times.

Bridge Pose

This yoga pose not only strengthens your glutes but also targets your pelvic floor:

1. Lie on your back with knees bent and feet hip-width apart.
2. Lift your pelvis toward the ceiling while squeezing your buttocks and pelvic floor.
3. Hold for 5-10 seconds, then lower your hips.
4. Repeat 8-10 times per set, resting for 60 seconds before performing additional sets.

Consider discussing other options with your healthcare provider, such as estrogen therapy, neuromuscular electrical stimulation (NMES), vaginoplasty, or laser treatment.

Is There Such a Thing as Too Many Kegels?

Yes, there is. The pelvic floor can be overworked, leading to discomfort or injury. It’s essential to perform Kegels correctly and take adequate rest days to prevent strain. If you’re unsure how to locate your pelvic floor or perform Kegels, consulting a physiotherapist or gynecologist is advisable.

Additional Vaginal Health Tips

While tighter vaginal walls can be desirable, maintaining overall vaginal health is paramount. Here are some tips:

• Clean your vulva with warm water and dry thoroughly after bathing.
• Avoid douching or inserting anything into the vagina, as it is self-cleaning.
• Opt for breathable cotton underwear and steer clear of tight-fitting garments.
• Limit bubble baths and stay away from heavily scented products, including laundry detergents.

For more insights on maintaining reproductive health, check out this resource on IVF and fertility preservation.

If you want to dig deeper into related topics, you might find this post interesting: Learn more here.

Summary

Restoring vaginal tightness involves understanding vaginal laxity and atrophy, practicing pelvic floor exercises like Kegels, and maintaining overall vaginal health. By adopting these practices, you can enhance your well-being and regain confidence in your body.

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