How to exercise for vaginal laxity after a normal delivery
May 11, 2023
Source: Cainiu Health
Dr. Lv Aiming
Introduction
This is a simple and effective exercise method. It should be performed in coordination with breathing: tighten the anal muscles during inhalation, hold for about 5 seconds, then slowly exhale while relaxing the anal sphincter, and repeat the next cycle. This can be done multiple times daily, each session lasting 20–30 minutes. After consistent practice over a period of time, it can significantly improve the firmness of the pelvic floor and perineal muscles.
Generally, "below" here refers to the vagina. Vaginal laxity after vaginal delivery can be improved through exercises such as Kegel exercises, gluteal muscle training, squatting exercises, abdominal compression training, yoga, and other methods. Specific exercise techniques are as follows:
1. Kegel exercises: This is a simple and effective exercise method. It should be performed in coordination with breathing—inhale while forcefully contracting the anal muscles, hold for about 5 seconds, then slowly exhale and relax the anal sphincter before repeating the next cycle. This can be done multiple times daily, 20–30 minutes each session. With consistent practice over time, it significantly improves the firmness of pelvic floor and genital muscles.
2. Gluteal muscle training: Lie on your back on the bed with knees bent and feet flat on the surface, pressing firmly against the bed. Tighten the gluteal muscles and the muscles at the back of the thighs. Perform 2–3 sets daily, with 10–15 repetitions per set, to strengthen the buttocks and thigh muscles, thereby helping improve vaginal tightness.
3. Squatting exercises: Squats not only strengthen leg muscles but also work the abdominal and gluteal muscles, indirectly improving vaginal laxity. However, proper squatting form must be maintained to avoid discomfort caused by overtraining.
4. Abdominal compression training: This exercise strengthens the pelvic floor muscle group and increases muscle tone around the vagina. The specific method involves using a chair or exercise ball along with a pillow or thick book as support. During the exercise, lean your back and head against the chair, keep your feet flat on the floor, and use downward pressure from the abdomen to enhance the tension of the pelvic floor muscles.
5. Yoga: The bridge pose in yoga helps promote blood circulation throughout the body and increases blood flow to the reproductive organs, thus effectively exercising the pelvic floor muscles. However, yoga should be practiced under professional guidance to ensure correct and safe execution of the poses.
In addition to the above methods, exercises such as sit-ups and vaginal dumbbell training may also be used. Alternatively, individuals can undergo surgical vaginal tightening procedures at a hospital. After surgery, maintain cleanliness and hygiene of the vaginal area to prevent infection.
