Test: which exercise is ideal for your vaginal musculature?

In the other article we talked about the physical and psychological blocks that can reduce female libido. And for women to have a more pleasurable sex life, it is necessary to adopt some precautions with vaginal health.

In addition to this care, it benefits the sexit also stimulates one’s own pleasure and that of the partner, and prevents gynecological complications, such as urinary incontinence, genital prolapse (fall of the uterus) and dyspareunia (vaginal pain).

The vagina, like the womb, is a symbol of female pride and what, in general, anatomically differentiates women from men. And our brain makes associations between emotions and this region of the female body.

Every time we pass by strong feelings in life, the brain sends stimuli to the body, where the events we experience will be recorded.

For example: when we feel overwhelmed with responsibilities, the brain will send stimuli to the trapezius muscle, leaving the back and shoulder muscles tense. This is where the term “carrying everything on your back” comes from.

The same is true of emotions involving the love life, such as relationship or sexual conflicts, such as betrayal, for example. In this case, the feeling of pressure or disappointment will be reflected, through the brain, in the uterus and in the woman’s vaginal musculature.

This could harm your sex life in some way, leaving the muscles in your vagina tense and weakened, which in turn can cause problems such as urinary retention or infection and pain during intercourse.

Preparing the body for sex

Besides this psychological reflex added to the body, there is still the aggravating factor of western women not having the habit of strengthening and taking care of their vaginal musculature, suffering from this lack of prevention.

When under normal conditions, the vagina muscles they have good sensitivity, strength, support (which is sustained contraction for a long time), motor coordination and good relaxation (which requires favorable conditions to relax the musculature when necessary).

But when the woman presents the tense vaginal musculaturedoes not have these functions.

Many women resort to pompoarism and kegel exercises, which serve to strengthen the vaginal musculature. However, many do this without guidance and instead of benefiting, they further impair the tone of the vaginal muscles.

Learn how to correctly do the exercise that is most suitable for your type of vaginal musculature, through the following test. Write down your answers on paper and then check out how to take care of your intimate health.

Test

1 – Can you contract the musculature of your vagina as if you were holding pee?

a) Yes, I can. I can feel the muscles contracting perfectly.

b) No, I can’t feel if I’m contracting. it’s a little confusing.

c) Yes, I can. But I don’t feel the muscles very well.

2 – At some point in your life did you feel like peeing and couldn’t stop it, even if it was just the loss of a few drops?

a) Never happened to me.

b) Yes, but rarely.

c) Occurs frequently.

3 – When urinating:

a) You feel that at the end there is never more urine left, even if you try to force it a little. That is, you empty your bladder completely, all at once.

b) You notice that after finishing the urine stream a few more drops always fall and, if you push, more pee comes out.

4 – When peeing, the jet is:

a) It is strong and comes out all at once.

b) It varies between strong and weak jet, which stops and continues again.

c) It’s weak, you need to push or lean your body forward in order to empty everything and make the jet stronger.

5 – Contract the muscles of the vagina and hold. Count until ten.

a) You felt that it remained contracted throughout the counting.

b) You felt it stay contracted when you counted to approximately five. Then she lost the contraction little by little.

c) You couldn’t keep your muscles contracted.

6 – Now contract and relax the vaginal musculature. Do this ten times in a row for approximately ten seconds.

a) You managed to perform the ten contractions in the right time.

b) You got complicated, you found it difficult.

c) You felt a kind of muscle fatigue.

d) Didn’t make it.

7 – Sit down with the vagina under your hand and contract the vaginal musculature as hard as you can:

a) You felt the musculature contract in your hand quite strongly.

b) You didn’t feel the muscle contract in your hand, but you felt that it was contracting anyway.

c) You felt it, but it was little or not felt at all.

Now find out the result of each question below:

Result of question 1

To gain strength and quality in the vaginal musculature, you need to have a good perception of your vagina, being able to feel it and being aware of its location. Only then is it possible to contract the right place and correctly.

Letter a – Congratulations, you have good body awareness and this will facilitate your training.
letter b or c – You are without adequate perception, something very natural in a culture where the vagina is considered by many a pornographic or ugly symbol. For this reason, many people end up not taking care of this musculature. Follow perception and sensitivity training in the exercise below.

Perception and Sensitivity Training

Lie down with your legs on the wall as shown in the illustration above. Then, still in this position, take a tennis ball and place it between your legs, close to your genitals. With your eyes closed, contract your vaginal muscles while squeezing the ball with your legs. As the sensation of contraction becomes more perceptible, you will move the ball further and further away from your legs, always maintaining the contractions.

Another activity to improve perception that should be practiced by all women is having a good relationship with your vagina. For that, you need to know her and feel her better, to discover yourself. Place a small mirror in front of your vagina and see your image reflected in it. The idea is to observe yourself and get to know yourself better.

Another way is to touch yourself and find out which are the points of greatest pleasure, if there is any point of pain or uncomfortable sensations in your body. This will facilitate vaginal perception and sensitivity, in addition to your quality of sex life.

Result of question 2

Letter a – Congratulations, by the looks of it you don’t have any relevant weakness.
letter b or c – Any leakage of urine, even if it only occurs once, can be considered urinary incontinence – caused by a deficit in the strength of the vaginal muscles. Therefore, in your case we can say that there is a small or large weakness of the vaginal musculature. You should strengthen this body part by following the steps in the strengthening exercise below. However, if in the test you also showed muscle tension, then you should first do the relaxation exercises and then the strengthening ones.

Relaxation Training

It is always good to relax the vaginal musculature, even if your musculature was not tense during the test. This training can be done by yourself or by your partner.

Simply position yourself comfortably and then introduce two fingers into the “vaginal ostium” (see illustration above) and apply gentle downward pressure, as shown by the arrows in the illustration.

Then make a “U” movement, from one side to the other. The name of this maneuver is perineal massage and will serve to relax your vaginal musculature, improving tension.

This training, when introduced into your routine, helps to avoid greater tensions and even urinary retention and infections. Usually women who have vaginal tension tend not to release all the urine and this can be harmful.

Therefore, when urinating, lean your body forward and push for a few seconds after you finish, to make sure you have eliminated all the urine.

Strengthening and Sustaining Training

You should always perform the strengthening and lifting exercises together, as it is through lifting that you will gain strength. To do this, contract the vaginal musculature as hard as you can and keep it contracted for as long as you can. Then relax for a few seconds.

On the first day you put this training into practice, do these contractions as many times as you can. On the following days, cut the set in half. The exercises must be done daily, for twenty consecutive days or until you get a good result, that is, when you notice that the contraction is stronger.

Result of questions 3 and 4

Just as we get tense muscles in our backs and shoulders – when we carry great responsibilities – the muscles of the vagina also reflect tension when we experience betrayal, we feel charged in sex, we think we are not satisfying our partner or we do not feel pleasure in the relationship .

Faced with romantic disappointments, our brain sends nerve impulses to the region that our body believes corresponds to these functions: the vagina. And this causes tensions in the vaginal musculature.

Letter a – Congratulations, apparently your vaginal musculature does not show tension. You possibly have the functions of strength, lift and hand-eye coordination without worry.
Letter b in question 3 / Letter b or c in question 4 – You have a certain degree of vaginal muscle tension and should train with priority on muscle relaxation, before any other exercise. Remembering that tension does not mean lack of strength, but a musculature that is not relaxed.

Relaxation Training

It is always good to relax the vaginal musculature, even if your musculature was not tense during the test. This training can be done by yourself or by your partner.

Just position yourself comfortably and then introduce two fingers into the “vaginal ostium” (see illustration on the previous page) and apply slight downward pressure.

Then make a “U” movement, from one side to the other. The name of this maneuver is perineal massage and will serve to relax your vaginal musculature, improving tension.

This training, when introduced into your routine, helps to avoid greater tensions and even urinary retention and infections. Usually women who have vaginal tension tend not to release all the urine and this can be harmful.

Therefore, when urinating, lean forward and strain for a few seconds after you finish, to make sure you have eliminated all the urine (as in the illustration above).

Result of question 5

Muscle support depends on good strength and also signals a well-vascularized and oxygenated musculature. It is essential to avoid urinary incontinence.

Letter a – Well done, you have great support.
letter b or c – It will be important to train more sustaining and strength exercises, following the tips below.

Strengthening and Sustaining Training

You should always perform the strengthening and lifting exercises together, as it is through lifting that you will gain strength.

To do this, contract the musculature…