sexual problems is guided by you, your partner, and
your health professional. You may find that it depends largely on changes you
try at home. Techniques you can learn and practice at home include:
Increasing the level of intimacy and sexual
arousal with your partner before penetration (plentiful
Good communication with your
Liberal use of vaginal
Experimenting with different positions for intercourse
to find the most comfortable ones.
Masturbation, possibly with the
aid of a vibrator and/or with your partner.
Exercises to develop
muscular control of contraction and relaxation of the pelvic
Enjoying sensual massage and other pleasurable physical
activities without sexual intercourse.
Decreasing inhibition with
fantasizing, distractions, listening to music, or using erotic videos or
Taking a warm bath and reducing anxieties before sexual
You can improve pelvic floor muscle strength using
Kegel exercises or vaginal weights.
To do a Kegel, you
tighten the same muscles you use to control urine flow. Hold for 3 seconds,
then relax for 3 seconds, repeating 10 to 15 times. Try to do a set of Kegels 3
or more times a day.
You can use a vaginal weight to strengthen the vaginal wall muscles. You do this by holding it
inside the vagina while standing upright for 15 minutes. Over time, you become
strong enough to hold a heavier weight.