Free Read My Lips by Debby Herbenick, Vanessa Schick Page A

squeezing the muscles, which will likely result in a sense of pressure around the finger. Sex educators and healthcare providers often recommend different variations on Kegel exercises. For example, they may recommend that women:
     
Squeeze the pelvic-floor muscles and hold to the count of five, then release for another five counts. Repeat the squeeze-and-release pattern for five minutes. Eventually work up to ten minutes.
Squeeze and release the pelvic-floor muscles in a quick pulsing pattern, squeezing for only one or two seconds and then releasing for the same. Try to do this for up to five minutes.
Use a Kegel exerciser as part of the exercises. A Kegel exerciser often looks like a small, thin, weighted bar (about the length of a typical dildo, or smaller). Some women insert the weighted bar an inch or two into their vagina as they practice their preferred squeeze/release pattern. Over time, some women begin inserting more of the weighted bar into their vagina so that it holds more weight. Using water-based lubricant can help to make it easier to insert the weighted bar into the vagina. Also make sure to clean the bar before and after use.
Use balls meant for Kegel exercises, such as Ben Wa balls or Smart Balls, as part of one’s Kegel exercises. Some women opt to place one ball inside their vagina and use it to squeeze and then relax their muscles. Others opt to place two balls inside the vagina as part of their Kegel exercises. Another variation is to place one or both balls inside the vagina, squeeze one’s pelvic-floor muscles, and then walk several feet or the full length of one’s room using only the strength of one’s pelvic-floor muscles to keep the ball(s) inside the vagina. Again, water-based lubricant can help to make insertion more comfortable, and cleaning the balls before and after use is recommended. These balls can be found in many of the sex shops listed in the Resources section.
    While practicing Kegel exercises, try to focus only on the pelvic-floor muscles by lifting up rather than bearing down or using other nearby muscles, such as the abdominal muscles. Try to find a time when you are relaxed, comfortable, and have sufficient time to complete your exercises without interruption. Some women do their Kegel exercises daily, and others aim for a few times per week. If you have any questions or concerns about how to perform Kegel exercises or if they are right for you, please check in with your healthcare provider, as everyone’s body and personal-health needs are a little different. Women who experience genital pain, including pain during sex, are particularly encouraged to seek advice from their healthcare provider, such as a physical therapist who has experience treating women for genital-pain issues, prior to starting a program of pelvic-floor exercises like Kegels. This is because some women with a genital-pain disorder may have pelvic-floor muscles that are too tight, and they may benefit from different kinds of exercises.
    DITCH THE ITCH
    One of the most common complaints that women have about their genitals has to do with itching. On the plus side, this means that you can pretty much always find a shoulder to lean on when it comes to genital itching. If you mention it to a friend or to your mom, chances are she’s been there, too. On the down side, this also means that itching is a non-specific symptom. If your vulva itches, it doesn’t exactly narrow down the list of many things that could be causing the itching. That said, there are a few common causes of genital itching among women. The next time you feel all “ugh!” down there, consider whether any of these may be at the root of your problem:
     
Clothing. We’ve said it before, and we’ll say it again. Women’s genitals do not like to be bound up and restricted. Multiple layers (think pantyliner, tights, and a skirt) or too-tight clothes, such as spandex pants or tight jeans, can trap moisture. These kinds of clothes can be fine