Women, sexual happiness requires “tightness”

Research shows that among middle-aged women, 20% to 30% have appropriate vaginal tightness, 40% to 50% barely meet the standard, and 20% to 30% are overly loose. Many women begin to feel muscle relaxation when they reach middle age, and their body excitement during sex decreases, and their body sensations are not as strong as before. In this regard, experts say that as women age, their vaginas will gradually relax, and their sexual pleasure and orgasm ability will gradually decrease. They should actively respond to treatment, and the easiest way is to exercise the PC muscle (pubococcygeus muscle).
I exercise my PC muscle mainly to make my husband happy and to ensure that the marriage relationship can develop happily and stably. Food, sex, and sex are all important, so there is nothing to be embarrassed about. Because the book says that if the PC muscle is weak, both husband and wife will feel that intercourse is not tight enough during sex, and sometimes it will even affect the harmony of sex. Effective exercise of the PC muscle can enhance the orgasmic response of both men and women. Of course, my PC muscle has always been very active, but in line with the principle of “use it or lose it”, if I let it go, I can’t guarantee that it will always be as energetic as it was when I was twenty-five or twenty-six.
When I heard that a pair of distant relatives broke up and divorced because the woman’s PC muscle was loose and weak, I was still a little nervous. I thought that this kind of thing must not happen to me, because it is not impossible to change and improve. Of course, I also know that if this thing is loose to a certain extent, it can be corrected by surgery, but why must it be done at that point before it is too late?
So, before going to bed every night, consciously exercising the PC muscle has become another fixed homework for me besides sit-ups. 200 times a day, 10 minutes can be completed. After exercising for a while, I worked hard to “test it on the spot” and then secretly asked my husband how he felt and whether he was stronger than before. My husband smiled evilly: “You are almost a fairy!”
Keyword 1: PC muscle
The PC muscle was discovered by a doctor named Arnold Kegel when he was treating women with postpartum urinary incontinence. The PC muscle is a group of muscles in the human genitals, which extend from the pubic area to the coccyx above the anus. It is called the pubococcygeus muscle in Chinese.

The PC muscle is not only used to support the pelvic viscera and control urination and defecation, but also has a great relationship with sexual ability. Women over 40 or who have given birth too many times have significantly loose PC muscles. Older women may even experience urinary incontinence after coughing or exerting force. During sexual intercourse, the contraction of the PC muscle helps the vagina clamp the penis, which helps the arrival of orgasm and the acquisition of sexual pleasure, which is particularly obvious during the duration and climax of sexual response. A tight vagina also helps to enhance the man’s sexual pleasure and arouse the erection of the penis. Therefore, women often exercise the PC muscle to enhance its contraction force, which helps to delay sexual aging.

In memory of Dr. Arnold Kegel, who discovered the PC muscle, people call the PC muscle training method “Kegel exercise”.

Keyword 2: Kegel exercise

Sitting on the potty, urinating with legs apart, consciously contracting the genital muscles in the middle to interrupt the urine flow, the muscle that feels contracted at this time is the PC muscle. Repeat this process of urinating, stopping urination, urinating, stopping urination, and experience the feeling of contracting the PC muscle. After getting familiar with it, sit or lie down, spread your thighs, imagine yourself wanting to urinate, and then contract the PC muscle, just like controlling urination, tighten upward and inward, and slowly count from “1” to “4”, then slowly relax. Do it 10 times in a row at the beginning, and gradually increase to 50 times. After you can master it, you can also do it while waiting for a bus or sitting in the office.

PC muscle flexibility test

First, test the flexibility of your PC muscle by inserting your finger. Only insert one knuckle into the vagina, squeeze or pinch your finger with the PC muscle, and then see which of the following situations you feel most consistent with.

1. When I first inserted my finger, the vaginal opening was very loose and open, and I couldn’t squeeze my finger. (Score: 1)

2. When I first inserted my finger, the vaginal opening was very loose and open, and I could squeeze my finger, but I still couldn’t feel comfortable. (Score: 2)

3. The vaginal opening comfortably wraps around my finger, but it doesn’t feel tight. I can squeeze my finger with my PC muscle. (Score: 3)

4. The vaginal opening feels very tight, but allows my finger to enter. I can press the vagina toward the anus and feel the vaginal opening loosen. (Score: 4)

5. The vaginal opening is so tight that it is difficult to insert a finger.

The results of a single measurement are not necessarily reliable, so you can repeat the test.

Flexibility score: 1-2 points for weakness; 3 points for normal; 4-5 points for tightness.

Check if your PC muscles are loose

PC muscle strength testing can be easily achieved through your own efforts, so the next step is to test your PC muscle strength. Of course, you have to find them first. They are a group of muscles deep in the vagina. After lying comfortably, put your feet in the most comfortable position. Wet your index finger and insert it into the vagina, all the way to the third knuckle. Find and feel the muscle bundles on the left and right sides of the vaginal wall to locate them, and also look for them at the bottom of the vagina (towards the anus). A little trick is to imagine a clock face with the top of the vagina at 12 o’clock and the bottom at 6 o’clock. Generally, the best places to feel the pubic bone are at 2 and 10 o’clock when two knuckles are in. The PC muscle is just outside and deeper on the pubic ramus, about 3 knuckles in. Contract and relax your PC muscle to confirm.
Once you have found and explored the PC muscle group, you can use the width of your fingers to determine the width of the muscle. Explore these muscles further and become familiar with them, just like you know the muscles in other parts of the body, you can massage, squeeze and explore. Contract these muscles so that your fingers can feel their bulge and movement. See if they get narrower when contracted and wider when relaxed. Now you can measure their width. Is it pencil thin? 3 fingers wide? Or somewhere in between? The scoring method is as follows:

1 finger width: weak (1 point)

3 finger widths: normal (3 points)

2 finger widths: too tight (2 points).

Add the two scores of flexibility and strength together, the total score is: 2-3: weak; 6: normal; 9-10: too tight.

If your score is “normal”, your muscles may be in good condition to participate in ejaculation. If your score is “too tight”, your muscles may have enough strength to participate in ejaculation, but they may be too tight because you may have stopped ejaculation unconsciously. Only if you adjust the condition of your muscles and make them more relaxed, you will have difficulty ejaculating. If your score is “weak”, you may have difficulty ejaculating unless you strengthen the strength of your PC muscles. The following will teach you how to work hard to change the status quo. No matter what your score is, you will always benefit from reading and practicing the following PC muscle training methods.

Who needs to exercise PC muscles

Enjoy your life As part of a regular fitness plan, you can start by doing 2-3 exercises per week, doing 5 sets of the above exercises each time. If you wish, you can gradually increase the frequency, intensity, duration or number of exercises until you can maintain 1-2 exercises per day, 5-8 sets of exercises or more each time. When your PC is strong enough to maintain a long-term continuous contraction without fatigue, you can maintain 1-2 regular exercises per week to maintain its normal function.

If you are already a pregnant mother, it is recommended that you start Kegel exercises from the early stages of pregnancy and do them 5 times a week. You can choose to do this exercise during the relaxation and adjustment time after completing each prenatal health exercise. You can also cooperate with appropriate and regular perineal massage under the guidance of a doctor, which can make future production easier and avoid birth injuries.

If you have just given birth, you can continue the prenatal Kegel exercises to help yourself recover quickly, and doing Kegel exercises while holding your baby and breastfeeding can also enhance the intensity and effect of the exercises. If you have not undergone relevant training before delivery or unfortunately have some complications of delivery, such as urinary incontinence, it is best to start strengthening Kegel exercises as soon as possible – that is, from 3-5 exercises per day, try to increase the number of exercises each time, and try to prolong the contraction time of the PC until you feel a little tired. After 2-3 weeks of recovery exercises, adjust the intensity and frequency of exercises according to your physical condition.

Sometimes you have urinary incontinence If sometimes you laugh so hard that you lose urine, this is the best reason to start Kegel exercises! Generally speaking, you will see significant treatment results within 4-6 weeks. If you find that your urinary incontinence has recurred or worsened again, you may need to increase the number of exercises and try to keep your PC contracted for as long as possible. Interrupting urination every time you urinate is a good way to strengthen the exercise.