It’s not uncommon to feel tight down there, especially after childbirth. However, a tight vagina is not permanent.
The hymen (the thin membrane that covers your vaginal opening) can be stretched through lube and during exercise or by inserting a finger, penis, or sex toy. Your doctor can also stretch it during a perineal massage before childbirth.
Stretching the Hymen
The hymen is a small piece of tissue that stretches across part of the front opening of someone’s vagina or vulva. It has an opening or holes in it to let menstrual blood pass through, and it’s possible for it to be stretched open when someone has sex or inserts a tampon for the first time. Sometimes, a person’s hymen might feel painful or bleed after they do these things. But it’s not necessarily a sign that something is wrong. Many people’s hymens have already been stretched before they engage in sex or use a tampon for the first times — and some women are born without a hymen at all!
A hymen’s elasticity changes as we get older, and it’s likely to be more pronounced after childbirth. Those two factors can affect whether you have a hard or soft hymen, but most of the time, the elasticity of your hymen won’t change drastically from one day to another.
If your hymen feels extremely tight and painful during sex or penetration, talk to your doctor. You may need a pelvic dilator to slowly loosen and expand the size of your vaginal canal and opening. These devices are used to help women become more comfortable with penetrative sexual activity, allowing them to work up to it at their own pace and increasing comfort levels over time.
Stretching the Perineum
Known as the perineum, this area is a space of muscle and connective tissue that can become tight from many factors including childbirth, sexual intercourse, and tampon use. This technique is a gentle way to stretch this area. It is best suited for individuals with pain at the vulvar opening or who are experiencing difficulty in using a tampon or undergoing a pelvic exam. This massage can also be used during pregnancy to prepare the perineum for vaginal birth.
To perform a perineal massage, insert your thumb(s) into the vulva up to about your knuckle and gently but firmly apply pressure downwards towards your anus. You should feel a slight tingling sensation as your perineum is being gently stretched but you should not experience any pain. Maintain this position for a minute or two. It is normal to experience some light bleeding during and after this process. If the blood becomes heavy, stop the massage immediately.
Some studies suggest that women who regularly do a perineal massage are less likely to tear during childbirth. However, many women find the exercise uncomfortable or difficult to do at home. It is important to work with a trained therapist who can help you practice these exercises. If you are interested in learning more about pelvic floor physical therapy and how it can help you, contact Inspira Physical Therapy & Pilates for a free phone consultation.
Stretching the Vaginal Opening
If your vaginal canal feels tight as a result of pregnancy or childbirth, stretching exercises can help. This will reduce the chances of tearing in the area during labor, as the muscles will be more flexible. It can also help ease the pain of the crowning stage during a vaginal delivery.
For example, squats are a good exercise to do. While squatting, place your feet together and slowly lower yourself, bending forward to the point where you feel a stretch in your inner thighs. You can also try the Cobra Pose, which is a good stretching exercise for the pelvic floor muscles.
One of the most effective ways to stretch your vagina is with a vaginal dilator, which can be purchased at many health stores and online. This helps the muscles and tissues relax, loosen up and expand, making penetration less painful when it comes to sex and using a tampon.
Before you use the dilator, wash your hands and find a quiet place where you can be alone for 15 minutes or so. You should put enough water-based lubricant on the dilator to cover the surface of your skin. After you’ve used the dilator, make sure to clean it and store it correctly. Some people may experience a small amount of bleeding during or after dilator treatment, but this is normal.
Stretching the Vaginal Canal
There are a few ways to stretch your vagina canal, and you can do them at home. You can use a plastic or silicone dilator that’s shaped like a penis (the latter is gentler). Gently rotate the dilator in circles at the back, middle and opening of your vagina for about 10 minutes twice daily. This helps stretch the muscles in your vagina and prepares you for a larger dilator. It’s important to keep in mind that you should only move to the next size dilator when it is comfortable and doesn’t cause pain. If it hurts, you’re advancing too quickly and should return to the previous size dilator.
You can also do pelvic floor exercises such as squats to strengthen your pelvic muscles and tighten your vaginal canal. Another exercise that you can do is a medicine ball sit-up. You sit with your legs out in front of you on a floor, and then slowly lift your feet up towards the ceiling while you’re lying down. You can also try Kegel exercises to stretch your pelvic muscles.
It’s also important to remember that a tight vagina is a normal occurrence and not a sign of a physical abnormality or an underlying health condition. In fact, the vast majority of women who experience pain during sex or penetration have a tense vagina.
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