Vaginal laxity: Debunking misconceptions and revealing truths
In the course of life, changes in the body are inevitable, and this includes the changes that occur in the vagina. However, there are ways to maintain its health and strength, especially during menopause.
As women age, the muscles around the vagina may weaken over time, but they can stretch and return to their usual shape. This is where pelvic floor exercises come into play. One such exercise is Kegel exercises, which specifically target the pelvic floor muscles by repeated contraction and relaxation. These exercises help improve muscle tone, strength, endurance, and rapidity of contraction, which are often diminished in conditions like urinary incontinence and pelvic organ prolapse.
To perform Kegels, identify the pelvic floor muscles by trying to stop urine flow or imagining lifting a marble inward. Then, tighten these muscles without engaging the abdomen or buttocks, hold for a few seconds, and release. Practice regularly throughout the day in various positions (lying, sitting, standing) for best results.
Pelvic Floor Muscle Training (PFMT) is another effective exercise for strengthening pelvic floor muscles. It includes Kegels and other targeted movements that enhance muscle coordination and strength beyond simple contractions. Regular PFMT can improve pelvic muscle strength by 29% to 59%.
Core and stability exercises, such as the bridge pose and bird-dog, also support pelvic floor health. The bridge pose strengthens glutes, hamstrings, and core, contributing to pelvic floor stability. The bird-dog improves coordination and strength of core, glutes, and pelvic floor muscles.
Incorporating Yoga and Pilates can further improve pelvic floor flexibility, muscle tone, control, and core strength. Specific poses and Pilates exercises focus on gentle stretching and strengthening essential for pelvic health.
During perimenopause and menopause, the lining of the vaginal wall may change, and sex may feel different. During menopause, levels of the hormone estrogen drop, which can cause the vaginal lining to become drier and less elastic. This can lead to discomfort during sex. Using a lubricant can make sex more comfortable during menopause.
It's important to discuss changes in vaginal health during menopause with a doctor to determine if hormonal cream may help. Electrical stimulation and surgery are options for treating weak pelvic floor muscles, but they are usually only recommended in certain cases.
Childbirth can cause changes in the vagina's shape and elasticity. Kegel exercises can help strengthen the pelvic floor muscles, helping to prevent incontinence and pelvic organ prolapse. The vagina is temporarily more open before, during, and after sex, similar to the mouth stretching to yawn or eat.
There is no evidence that sex causes a permanent loosening of the vagina over time. However, foreplay is important before sex due to the slow relaxation of vaginal muscles. The hymen, a thin membrane around the vagina, can stretch slightly with penetrative sex for the first time.
In conclusion, consistent practice and correct technique are critical to achieving these benefits and preventing pelvic floor disorders such as urinary incontinence and pelvic organ prolapse. By incorporating Kegels, PFMT, core and stability exercises, Yoga, Pilates, and regular communication with a healthcare provider, women can maintain a healthy and strong pelvic floor.
- Menopause signifies changes in the body, including the vagina, yet women can maintain vaginal health during this phase.
- The muscles around the vagina may weaken over time, but they can be strengthened through pelvic floor exercises like Kegels.
- To perform Kegels, one must identify the pelvic floor muscles, then tighten them without engaging the abdomen or buttocks.
- Regular Kegel exercise targets the pelvic floor muscles, improving muscle tone, strength, endurance, and contraction speed.
- Pelvic Floor Muscle Training (PFMT) goes further than Kegels, enhancing muscle coordination for better pelvic floor strength.
- Core and stability exercises, such as the bridge pose and bird-dog, contribute to pelvic floor health and stability.
- Yoga and Pilates can improve pelvic floor flexibility, tone, control, and core strength.
- During menopause, a decrease in estrogen levels can lead to a drier and less elastic vaginal lining, causing discomfort during sex.
- Using lubricant can make sex more comfortable during menopause, while discussing vaginal health concerns with a doctor can lead to hormonal cream solutions or other treatment options.
- Childbirth causes changes in the vagina's shape and elasticity, but Kegel exercises can help prevent incontinence and pelvic organ prolapse.
- There is no evidence that sex causes a permanent loosening of the vagina over time, but foreplay is important due to the slow relaxation of vaginal muscles.
- The hymen may stretch slightly with penetrative sex for the first time.
- Consistency in practice and technique, along with adopting Kegels, PFMT, core and stability exercises, Yoga, Pilates, and communication with healthcare providers, can help maintain a healthy and strong pelvic floor.
