Why your lady parts may need
to chillax.
So, how strong is your
vagina?
They’re
the key to OMG sex, preventing prolapse and zero leakage anxiety. In fact,
strong pelvic-floor muscles are on point right now – apps can track your vagina
strength (#ThingsILiftWithMyVagina) and Venus balls are actual things. You know
the importance of Kegels as a lady-business exercise done after a baby, clever
sex trick, yadda yadda. And the stronger, the better, right?
Surprisingly,
no. You can, in fact, have nether regions that are too tight or overactive,
explains pelvic physiotherapist Heba Shaheed. “Having a healthy pelvic floor is
multifaceted. It should be able to contract strongly, hold for a desired length
of time and relax completely,” says Shaheed. Just as you may struggle to
isolate this web of muscles to build them, you can also lose the ability to
relax the area mindfully. Cue a stressed out vagina — and a long list of
associated evils including painful sex, difficulties during labour, trouble
using tampons and a physical rejection of your regular pap smears.
Don’t freak though!
“One
doesn’t cause the other,” says gynaecologist Dr Deborah Bateson. In other
words, if you’ve got a weak one, you can’t over-exercise it. And while some
mysteries, like the circumference of Eben Etzebeth’s biceps, are fun to ponder,
it pays to know the deets of yours. “The pelvic floor is a group of muscles and
ligaments that supports your bladder, uterus, vagina and rectum,” says Bateson.
So when it’s too weak or too strong, all of these areas can’t function properly
(read: leakage, farting, surprise number twos).
So, how do you find yours?
“To
know if you are switching on the right muscles, you can cup your hand and place
your wrist at your tail bone and the palm of your hand scoops under towards
your vagina. When you squeeze and lift your pelvic floor, you will feel a
tautness in your palm. As you relax your pelvic floor, you will feel it come
down and spread out into your palm,” advises Shaheed.
Still
unclear? You might need a more hands-on approach. Bateson reckons one of the
easiest and quickest tests is to insert two fingers gently into your vagina and
try to squeeze them. The trick is to do it sans bum clenching. If you’re still
unsure, you’ll need to call in the pros. “There are dedicated physiotherapists
who work with women who have pelvic-floor problems. It’s all about retraining
those muscles so that you’re in control and not the other way round,” says
Bateson.
Too weak?
Try
this… If “I laughed so hard I nearly peed myself,” isn’t a joke for you, listen
up: to whip your rebellious lady parts into shape, try functional exercise,
advises Shaheed. “You want to coordinate the pelvic floor lifts and drops with
other muscle groups, like your gluteals,” says Shaheed. She recommends trying
with squats, lunges and bridges. Breathe in as you lower, out as you lift (your
pelvic floor) and rise up. Repeat five to 10 sets, three times a day.
Too strong?
Try
this…If sex feels more daggers in your downstairs area than toe-curling,
spine-tinglingly good, there are ways to deal. Research by Jean Hailes For
Women’s Health Medical Centre shows one in five women experiences painful sex
or pelvic pain. Relax, so you can do it. Try yoga stretches to lengthen the
muscles, like child’s pose and happy baby, suggests Shaheed, while Bateson
advises warm packs, lying down and dilators — see a women’s health
physiotherapist who can put together a programme for you. Control gains.
How to tap into your pelvic
floor muscles
Heard
you should practise Kegels by stopping your urine flow? Don’t. It may lead to
incomplete bladder emptying and an increased risk of UTIs. Rather do this:
- Imagine you are sitting on the toilet seat and you want to stop your wee (but don’t actually do it while weeing, as above).
- Think of your bits as a straw and you’re trying to suck a smoothie up through it.
- Work on tightening them, as you would around your man during sex.
- Imagine the way a pebble drops into a pond and the ripples it makes outwards. Now do the reverse movement within your pelvic floor — bring the ripples together and pull the pebble up.
By Melissa Shedden;
photograph by Dan Forbes.
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