People consider tightness of the vagina as central to sexual pleasure. Though not true, it is believed that the vagina can lose its elasticity and become loose forever. Vaginal tightness during sex is dependent on the sexual arousal and pelvic floor muscles around the vagina. The sexual arousal determines how the pelvic floor muscles contract or relax during sexual intercourse. The feeling of sexual arousal relaxes the muscles making the vaginal space less constricted, or “looser” and feelings of anxiety make the muscles become more engaged and “tighter.”
The ability of the vaginal tissue to stretch and then return to the same size may change slightly with age and after childbirth, but such changes are attributed to changes in the pelvic floor muscles. The health of the pelvic floor muscles may influence sex soon after child birth or during post-menopausal phase of life. Hormonal fluctuations and physical strain or stress on the vagina and other pelvic organs can lead to vaginal laxity. Regaining pelvic floor muscle strength can help them return to their normal self. A healthy pelvic floor can also influence sex by preventing prolapse and incontinence.
A healthy vagina is key to pelvic health and overall happiness. Vaginal laxity can be overcome by some easy, painless, natural options:
The first and foremost step would be to follow a proper good diet that will improve inner muscle strength and thus contribute to better vaginal health. Eating a healthy diet that is high in fibre can help maintain a healthy body weight and also reduces the chances of frequent constipation that can cause weakening of pelvic muscles. Pelvic floor can be strengthened with a strict diet that include oestrogen rich foods like pomegranates, soybeans, carrots, apples, berries etc….
Pelvic floor can be kept stronger by controlling stress and limiting unnecessary strain by avoiding lifting heavy weights and to adopt a squatting position during bowel movements specially if constipated.
The pelvic floor is part of a larger group of muscles called “core.” Keeping all the core muscles toned, along with thighs and glutes, might be the best option for pelvic floor health. Exercises that can strengthen the pelvic floor are:
Kegel exercises are one of the most recommended and popular ways of tightening the vagina. The clench and release exercise is what constitutes the Kegel exercise. Kegel’s exercise is the action of engaging the pelvic floor muscles, holding for 5–10 seconds and releasing. This is done about 5–10 times in a row, a few times a day. The pelvic floor muscles become stronger because of this and thus help in tightening the vagina.
Having great sex is fantastic for strengthening pelvic floor muscles and is as effective as Kegel’s exercises. There is no right or wrong of enjoying sex. The contractions a woman has while reaching orgasm are the ideal strengthening for vaginal muscles. Vaginal walls contract at approximately 0.8-second intervals and then relax as the climax subsides.
squats are good for pelvic floor toning and vaginal tightening. Standing with legs spread and the hips turned out, have to go down like sitting on a bench. Then, go up, stand for some time and then again squat and sit down.
Pelvic stretch can be done tostrengthen the pelvic muscles. Easiest way to do the pelvic stretch is to sit on the edge of a chair and keeping the legs spread, bend towards the ankles and spread the arms out. Pelvis area has to be folded inside. This exercise is one of the most effective ways of strengthening vaginal muscles and tightening the vagina.
Glute bridges are great for tightening the vagina, while lying down. Positioning the knees up and parted slightly apart with feet touching the floor, slowly but surely raising the hips up off the floor and tensing the glutes, form a bridge from the shoulders touching the floor and hold at the top, before slowly bringing the hips back down.
Leg ups are great exercises for tightening the vagina, helping to build pelvic muscle strength. Lying flat with back on the floor, tense the abdominal muscles and slowly lift the legs without bending the knees, one after the other up towards the ceiling. This will really help to work pelvic floor muscles and keep them right and tight.
Medicine ball sit ups is a more advanced method of vaginal tightening and it’s great for helping the abdominal packs as well. Sitting with knees bent and feet on the floor, go to lying down with back on the floor. Holding a medicine ball in outstretched hands, slowly sit up, tensing abdominal muscles gradually.
Pelvic tilt exercises canstrengthen vaginal muscles. Standing with shoulders and back against a wall and keeping both the knees soft, pull the bellybutton in towards the spine, While the back should flatten against the wall. Tighten the bellybutton for 4 seconds, then release. A set of 10 repetitions is ideal to work the pelvic muscles.
Vaginal cones strengthen pelvic floor muscles by using resistance. Also known as vaginal weights, this is weighted, tampon-sized bulbus shaped object that when inserted in to the vagina, muscles squeeze to hold it in place through passive contraction. Weights can be paired with active contractions or other exercise at the same time. The weight of the cone can be increased to hold the cone in place, thus increasing the work for vaginal muscles.
Vaginal weights are worn for short periods of time up to several times a day. Duration of use will depend on how heavy they are and on independent goals.
Herbal Remedies – Soaking in baths of vinegar dissolved in water is a popular and easy home remedies for a tight vagina. Aloe vera gel can be diluted in a bowl of water and used as a wash for the vaginal area. The astringent property of Aloe vera is known to help tighten the tissues. These remedies followed over a period of time can help restore vaginal tightness.
Yoga’s potential sexual benefits may result from its relaxing effects, the way it focuses attention on sensation, the pelvis-strengthening effects of many yoga poses, improved self-image from engaging in exercise, or a mix of these.
While many of the above discussed natural methods are safe and appropriate for women of various fitness levels, elderly women and those with mobility issues or osteoporosis should check with their healthcare provider. Guidance from a urogynaecologist and a pelvic floor physical therapist can help achieve desired vaginal tightness naturally.
Disclaimer: The content of this website is for informational purposes only and is not intended for use as diagnosis or treatment of a health problem, and should not be used as a substitute for a visit with a healthcare professional. If you have questions or concerns or you feel that you have symptoms regarding a health or medical condition, you are recommended to contact your physician or get in touch with chennaigynecologist.com for proper treatment.