| Tara Langdale
What Exercises Will Loosen Down There?
Do you have tight pelvic floor muscles causing you pain? It may be time to loosen and relax your tight vagina. Tight and inflamed vaginal tissue causes painful intercourse (dyspareunia), pelvic pain, and mental health concerns. The good news is that you don't have to suffer. Specific exercises will help loosen down there by easing vaginal tightening naturally. Female Sexual Medicine is important and should be discussed.
Gentle Yoga Poses
Yoga has been around for hundreds of years and is well-known for its health and wellness benefits. As you grow older, pelvic floor muscles tend to tighten up and constrict. Still, a regular stretch routine helps keep you flexible and encourages healthy blood flow throughout your body, including your vagina and floor muscle.
It's important to note that kegel exercises aren't recommended for loosening a tight vagina. Kegel exercises are meant to strengthen pelvic core muscles in preparation for childbirth or if you suffer from urinary incontinence.
They shouldn’t be practiced for those who have painful sexual intercourse or other pelvic floor dysfunction unless you have been seen by a pelvic floor PT and have been shown how to do the correctly for incontinence. It’s the constant tightening without relief that causes the pelvic floor muscles to become weak. Kegel exercises make it worse in come cases.
The Child's Pose or Balasana is probably one of the best asanas you can incorporate into your daily routine. It's rejuvenating effects help calm the mind, soul, and tight vaginal muscles. It's a resting posture that helps calm and relaxes your entire body.
Sit Japanese style on your mat (knees bent and folded underneath you). Slowly lift up your arms and stretch them forward onto the floor in front of you. Rest your forehead on the mat and your belly on your upper thighs. Continue to extend forward with your arms and back down with your tailbone.
This opposite stretch will gently pull your pelvic floor without pain. Breathe into your vagina consciously and deeply. Imagine the muscles loosening and strengthening at the same time.
The Cobra Pose or Bhujangasana has many powerful benefits. It helps alleviate neck, back, and abdomen pain while relieving stress, anxiety, and depression. The pose resembles a cobra with its head raised.
While extremely helpful for loosening tight vaginal muscles, you need to work up to this pose. Make sure you stretch your body before getting into the Cobra Pose.
Begin by lying flat on your stomach on your mat in a comfortable position. Both your feet should be together and down on your mat. Place your hands shoulder-width apart with palms faced down and your elbows against your rib cage.
Breath in deeply, and as you release, slowly push your upper body, neck, and head up with your hands. Remember to engage your abdominal muscles, and you hold the pose. Keep breathing in and sending breath to your pelvic floor muscles. As you release the pose, you can fall back into Child's Pose.
Happy Baby or Ananda Balasana is an excellent pose for relaxation and stretching the pelvic core muscles. Aptly named the Happy Baby Pose because once you're in the pose, you resemble a "happy" baby discovering its feet for the first time.
It involves lying on your back with your knees bent and lifted. The soles of your feet will be towards the ceiling. Reach up and grab the inside or outside of your feet. Gently rock back and forth and stretch your feet and up and down towards the ceiling. This mild pose brings on a deep sense of relaxation and happiness while stretching the vagina muscle.
Vagina exercises should always involve abdominal breathing. Lie on your back with one hand across your chest and the other on your abdomen. For five minutes or more, breathe in deeply and send your breath into your vaginal tightness. Fill your stomach with air like a balloon and hold for three seconds and then release for three seconds.
Loosen Down There With Dilators
Dilator therapy will help relax your vaginal muscles. A vaginal dilator resembles a tube-shaped sex toy but is a medical device that eases the pain from a tight pelvic floor. Highly recommended by physical therapists for relaxing and strengthening your pelvic floor naturally and without any side effects.
You lie on your back with your legs raised and slowly insert the dilator to ease vaginal tightness. The dilator physical therapy is simple in that it targets the painful tissue by encouraging it to release and relax. If you have scar tissue that makes your vagina tighter, it helps improve the elasticity so you can let go.
Dilators come in different sizes to fit any sized vagina. Dilator therapy is a perfect combination with gentle yoga pelvic floor exercises. But you don't want to move or walk around when the dilator is inserted. You can do dilator therapy after the yoga muscle exercises.
Signs of Tight Vaginal Muscles
It may be hard to know if you have vaginal tightening since the soreness can affect your entire pelvis. Encircling your vagina, bladder, and rectum is a core of muscles called the pelvic floor muscles. If you consciously tighten your vagina, you’ll feel these muscles contract. This is called a hypertonic pelvic floor.
Women's vaginal muscles can be very tight for many different reasons. It is not normal is to have these muscles always tense and constricted all the time. Think about it as if you have a rubber band pulled all the time tautly. There isn't any relief for the muscles, which can cause the following signs and symptoms of a tight vagina or hypertonic pelvic floor.
- Dyspareunia (painful sex)
- Pain after orgasm
- Vaginal itching
- Inflamed/sensitive vaginal tissue
- Sudden urge to urinate
- Hurts to Walk
- Pain in your tailbone or coccyx pain
- Vaginismus (involuntary muscle spasms)
Women experience these painful signs differently. For some, the pain is chronic and never seems to stop. For others, it's triggered by penetration from intercourse, a gynecological exam, tampon insertion, or even when wearing tight clothes.
Living with a tight vagina makes your sex life unbearable and brings on daily pain and embarrassment. Stretching exercises can help loosen the vagina naturally. Gentle yoga poses bring about relaxation and flexibility but combining this with dilator therapy is the best solution for loosening down there.
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