Painful intercourse, also called dispareunia, is a condition that can stem from physical, hormonal or emotional dysfunction. After childbirth and through the menopausal years, many women experience changes in the structure and elasticity of the vaginal wall and may experience occurrences of vaginal dryness. Therapy to treat painful intercourse utilizes a variety of modalities, including hormone therapy, sex counseling and exercise. Kegel exercises are recommended by the Mayo Clinic as an effective way to help reduce pain from intercourse.
Step 1
Find the muscles required to perform Kegel exercises. Kegels can be performed discreetly at your leisure wherever you are and require no additional props or devices. To find the pubococcygeus muscles that wrap around the pelvic floor and vaginal wall, stick a clean finger into the vaginal canal and tighten your muscles around the finger. You should feel the muscles tighten and lift upward. These are the muscles needed to perform Kegel exercises.
Step 2
Hold and contract the vaginal and pelvic floor muscles for a count of five, then release for five seconds. Repeat this for a count of 10. Work up to holding and contracting the muscles for 10 seconds, with a 10-second break in between.
Step 3
Flex the muscles quickly 10 to 50 times rapidly. Start off flexing for 10 times in a row if possible and work up to 50 times.
Step 4
Practice both long contractions and flexing movements up to three times per day to increase pelvic and vaginal stability.
Step 5
Perform Kegel exercises while engaging in intercourse to help decrease pain or discomfort and gain a greater control over your sexual response. Practicing Kegel exercises can also help women to achieve more powerful and pleasurable orgasms.
