The vagina is a stretchable muscle designed in such a way that it stretches according to the purpose (for example, delivering a baby) and then slowly goes back to its original shape. A vagina’s shape may change over the years due to the natural process of ageing and childbirth. Nonetheless, it does not permanently lose its stretchability.
Vaginal elasticity can be restored with the help of exercises that strengthen the muscles of the pelvic floor. But to do so, you need to first identify the muscles that you need to target. For this, try to stop peeing midstream. If you are able to, then those are the muscles that you need to work on.
Here are the exercises that you can do-
1) Kegel Exercises
- Sit on the floor in a comfortable position. You can choose any other position you prefer.
- Tighten the muscles identified earlier and hold for 5 seconds. Increase the hold to 10 seconds as you gain strength.
- Relax for 5 seconds before repeating.
- Beginners should practice 3 sets of kegels 5 to 10 times a day.
2) Glute Bridge
- Lie down with your knees bent in the V position and feet slightly apart.
- Tighten the glutes as you raise your hips up. Ensure that the shoulders touch the ground. This would make a bridge. Hold for 5 seconds.
- Bring your hips down. Relax for 5 seconds before repeating.
3) Leg Raise
- Lie down flat on your back. Tense the stomach muscles and slowly raise the right leg at 90 degrees.
- Hold for 5 seconds. Bring the leg down and repeat with the left leg.
- Try not to bend the knee while raising the legs.
4) Medicine Ball Sit-Ups
- Lie down while bending your knees and keeping your feet on the floor.
- Hold a medicine ball above your chest.
- Tighten the stomach muscles and lift the torso above the ground to do a sit up. Relax. Repeat.
- Choose your own speed to work on.
5) Locust Pose
- Lie on your belly with arms on your sides.
- Raise the shoulders, squeezing the shoulder blades together.
- Simultaneously raise the legs towards the ceiling.
- Hold for 5 seconds. Release. Repeat.
- Try arm variations by extending it in the front.
- Stand with your feet hip-width wide and feet placed at 30 degree.
- Squat while pointing your hips outwards.
- Hold for 3 seconds. Release the squat. Repeat.
7) Pelvic Tilt
- Stand with your shoulders and butt aligned with a wall.
- Keeping the back against the wall, pull in the belly button towards the spine.
- Hold for 4 seconds before releasing. Increase the hold as you gain strength.
- Rest for 5 seconds before repeating.
Apart from the exercises, a healthy diet is also important for tightening the muscles of the pelvic floor. In extreme cases, where an individual may face bladder leaks or any serious ailment, surgical procedures can also be discussed with a medical practitioner.