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

Rejuvenating your intimate health can be an enjoyable journey.

Yes, it’s true—your vagina undergoes changes over time. And you’re not alone in seeking ways to tighten vaginal walls. Research indicates that countless individuals search for answers regarding this topic each month. Whether you’ve recently given birth or are experiencing menopause, you may have noticed some differences in your body. Pregnancy and childbirth, in particular, can significantly affect the pelvic floor and vaginal walls during labor. As you age, especially during perimenopause when estrogen levels drop, the elasticity of your vaginal walls may also diminish. This can lead to issues like urgency in urination or discomfort during intercourse due to dryness and reduced flexibility. Thankfully, it is possible to restore your vagina’s shape and tone.

Here are some effective strategies to help tighten your vaginal walls, along with essential information about Kegel exercises and other related concerns.

Understanding Vaginal Laxity

A common misconception suggests that frequent sexual activity can lead to a loose vagina, which has often been used to shame women. However, while various factors can contribute to a slight loosening over time, penetration is not one of them. The vagina is naturally elastic, designed to stretch for different activities, including penetration.

Vaginal laxity can stem from several causes. The vaginal walls, like most tissues in the body, rely on collagen for elasticity. However, these tissues and the pelvic floor muscles can lose tightness, referred to as vaginal laxity. A 2021 study published in Sexual Medicine notes that vaginal laxity can manifest as a sensation of looseness after pregnancy, vaginal delivery, pelvic surgery, menopause, or aging. Symptoms may include:

Reduced sexual satisfaction
Loss of sensation during intercourse
Decreased sexual confidence
Lower libido
Vaginal dryness
Pain during sex
Urinary incontinence

What is Vaginal Atrophy?

While vaginal laxity poses its own challenges, it’s crucial to recognize that tightness isn’t always beneficial. Excessive tightness may indicate vaginismus, a condition characterized by involuntary muscle contractions, often requiring professional treatment. Additionally, vaginismus can lead to discomfort when inserting anything into the vagina. If you experience pain or spasms, consult with your healthcare provider.

Vaginal atrophy, which involves thinning and drying of the vaginal walls due to decreased estrogen, can also create a feeling of tightness. Commonly occurring post-menopause or during breastfeeding, symptoms include:

Frequent urination
Urinary tract infections (UTIs)
Painful urination
Vaginal dryness
Itching or burning sensations
Pain during intercourse

Strengthening Your Pelvic Floor

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

Kegel Exercises

This classic exercise strengthens the pelvic floor. Start by identifying your pelvic floor muscles, potentially with professional guidance.

Lie on your back comfortably, knees bent and feet flat on the ground.
Contract your pelvic floor muscles while inhaling, holding for 3–5 seconds, then relax and exhale for the same duration.
Repeat five times, gradually increasing to ten repetitions. Aim for 2–3 sessions daily.

Squeeze and Release

This exercise is similar to Kegels but focuses on quick contractions.

From the same position, squeeze your pelvic floor muscles and quickly release without holding.
Rest for 3–5 seconds and repeat at least ten times, practicing this once more throughout the day.

Bridge Pose

This yoga position strengthens your buttocks and pelvic floor.

Lie on your back, bending your knees and keeping feet hip-width apart.
Lift your pelvis toward the ceiling while squeezing your buttocks and pelvic floor.
Hold for 5–10 seconds, then relax before lowering. Repeat 8–10 times.

Other options to discuss with your healthcare provider include estrogen therapy, neuromuscular electrical stimulation (NMES), vaginoplasty, and laser treatments.

Can You Overdo Kegels?

Yes, you can overdo them. Since many individuals are unfamiliar with their pelvic floor, improper technique can lead to issues similar to muscle strain. Ensuring proper form and taking adequate rest days will minimize the risk of injury. If you’re unsure about performing Kegels correctly, consult with a physiotherapist or gynecologist.

Other Vaginal Care Tips

While a tight vagina is desirable, maintaining overall vaginal health is paramount. Clean your vulva with warm water and thoroughly dry it after showering. Avoid douching and inserting objects into the vagina, as it is self-cleaning. Opt for cotton underwear and avoid tight-fitting garments. Limit bubble baths and steer clear of highly-scented detergents. When visiting your gynecologist, avoid excessive grooming to allow for a natural examination.

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Summary

In summary, vaginal laxity is a common issue that can arise from various life stages, including childbirth and menopause. Strengthening your pelvic floor through exercises like Kegels and maintaining proper vaginal care can help address this concern. Remember to seek medical advice when necessary and prioritize overall health.

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