It can be embarrassing to discuss issues related to
sexual intercourse, but many women experience looseness of the sex
organ, particularly after having several children. Your medical practitioner
won't be surprised to hear that you've got these concerns. Are you embarrassed
to have sex because you feel too loose? Perhaps, your partner has
complained
about your lack of grip in the right place. Medical assistance is always
helpful. Talk with your partner about your worries, although it may be
embarrassing or hard to do. These unexpected changes are part of a person's
life and it's normal to accommodate them over a person's life span or a
long-term relationship.
Child bearing expands the muscles of the pelvis (i.e. the same muscles
that are used in holding the flow of urine). It so happens that the same muscles
are very important in successful sexual intercourse. This means that a woman
who’s ‘leaking’ urine for instance, needs to tone, tighten or firm up her
pelvic muscles. This is the reason why Kegel exercises are recommended. They
will do two things for you; first, Kegel exercises will strengthen pelvic
floor muscles, the muscles that stretch during childbirth, thus
helping improve
sexual pleasure (more intense orgasms) by making the muscles stronger and more
elastic. Secondly, they can improve bladder tone so that you don't leak urine.
They won't actually make your passage smaller, but they can make the opening
tighter.
How to do Kegel exercises
Kegel
exercises are easy to do and can be done anywhere, anytime.
1. Sitting or
lying down, contract the muscles you would use to hold your urine (think
potty training). You’ll feel your pelvic muscles squeeze. If your stomach or
buttocks muscles contract at the same time, it means you’re contracting the
wrong muscles. Keep practicing until you get it right.
2. When you’ve
discovered which muscle it is that is actually used, squeeze for 3 seconds and
then relax for another 3 seconds.
3. Repeat this
exercise 10 to 15 times each session, 3 times a day. You can also do your kegel
exercises each time you visit the ladies to take a pee, holding your urine for
a few seconds at a time, and letting it go again, increasing the length of time
you hold it, as the days go by.
Kegel
exercises are most effective when done regularly.
If you do Kegel
exercises enthusiastically and regularly, and notice no change at all, ask your
health care provider about other methods to strengthen your pelvic floor
muscles. There is
nothing to be ashamed about — this is a common experience for women.
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