{"componentChunkName":"component---src-components-article-page-article-page-gatsby-container-tsx","path":"/pt/artigos/anatomia/vagina-apertada-mitos-dicas-e-o-que-voce-precisa-saber-sobre-o-assoalho-pelvico","result":{"data":{"articleNode":{"id":"3qwNSmWUJWwueGkske80O6","title":"Vagina \"apertada\": mitos, dicas e o que você precisa saber sobre o assoalho pélvico","subtitle":null,"seoMetaTitle":"Vagina \"apertada\"? Mitos, dicas e tudo sobre o assoalho pélvico","seoMetaDescription":"Quando o assoalho pélvico está forte, os órgãos ficam bem apoiados e firmes em seu lugar. Veja dicas de exercícios.","openGraphTitle":"Vagina \"apertada\"? Mitos, dicas e tudo sobre o assoalho pélvico","openGraphDescription":"Quando o assoalho pélvico está forte, os órgãos ficam bem apoiados e firmes em seu lugar. Veja dicas de exercícios.","slug":"anatomia/vagina-apertada-mitos-dicas-e-o-que-voce-precisa-saber-sobre-o-assoalho-pelvico","artCredits":"Ilustração: Katrin Friedmann","publishDate":"2016-04-28T00:00+01:00","updatedAt":"2026-03-30T11:08:25.336Z","createdAt":"2017-11-07T10:06:43.108Z","locale":"pt","authors":[{"id":"53XXDZWUHSYKw4IQukGcG","name":"Anna Druet, BA","headline":"Gerente de Ciência e Educação","slug":"anna-druet","twitter":null,"locale":"pt","profileImage":{"id":"hOkf6TtNjqK8cwKY6uk0O","description":"portrait of anna druet","file":{"contentType":"image/png","url":"//images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png"},"gatsbyImageData":{"images":{"sources":[{"srcSet":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=225&h=225&q=50&fm=webp 225w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=450&h=450&q=50&fm=webp 450w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=900&h=900&q=50&fm=webp 900w","sizes":"(min-width: 900px) 900px, 100vw","type":"image/webp"}],"fallback":{"src":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=900&h=900&q=50&fm=png","srcSet":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=225&h=225&q=50&fm=png 225w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=450&h=450&q=50&fm=png 450w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/19397fe15f6a16f78645bbf3263d5f7d/Anna_Druet.png?w=900&h=900&q=50&fm=png 900w","sizes":"(min-width: 900px) 900px, 100vw"}},"layout":"constrained","backgroundColor":"#f8f8f8","width":900,"height":900}}}],"reviewers":null,"editors":null,"featuredImage":{"description":"um tapete azul para exercícios parcialmente enrolado","file":{"contentType":"image/png","url":"//images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png"},"gatsbyImageData":{"images":{"sources":[{"srcSet":"https://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png?w=240&h=120&q=50&fm=webp 240w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png?w=480&h=240&q=50&fm=webp 480w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png?w=960&h=480&q=50&fm=webp 960w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png?w=1920&h=960&q=50&fm=webp 1920w","sizes":"(min-width: 960px) 960px, 100vw","type":"image/webp"}]},"layout":"constrained","backgroundColor":"#68b8c8","width":960,"height":480}},"openGraphImage":{"description":"um tapete azul para exercícios parcialmente enrolado","file":{"url":"//images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/9ebaa7520283a13c2a32dc1e99ebc8fa/Myths-of-Vaginal-Tightness_2x.png"}},"sectionDivider":null,"featuredVideoURL":null,"category":{"id":"3wduc6IDfCqCJDDFDXKBwB","slug":"anatomia","title":"Anatomia","color":null,"description":{"description":"Articles about Anatomy."},"parentCategory":{"title":"Ciclo Menstrual","slug":"ciclo-menstrual"},"locale":"pt"},"body":{"body":"Biceps, triceps…and your pelvic floor? When thinking about working out, it’s easy to forget some important internal muscles. The pelvic floor is a group of muscles and ligaments that support the organs in the pelvis: the uterus, bladder and bowel. Strengthening your pelvic floor won't make you look like Michelle Obama, but is important for your long-term health.\n\nWhen a pelvic floor is strong, organs are well supported and firmly in place. Think of the heavy furniture in your kitchen sitting firmly on a hardwood floor, as opposed to sitting on a floor made of pillows. The pelvic floor is usually strong when we are young, and weakens as we age (1). It can also be strained by vaginal childbirth, menopause, certain surgeries, weight gain, weight lifting, chronic coughing and pushing due to constipation (1,2,3).\n\nA weak pelvic floor can cause your organs to fall out of place. This can lead to incontinence: trouble controlling your bladder, or more rarely, your bowel. It can also lead to a common condition called “pelvic prolapse” where one or more of the pelvic organs starts to drop within the pelvic cavity.\n\nWhile mild prolapse doesn’t cause symptoms in everyone, others will experience things like vaginal bulging, pain and sexual discomfort that may require treatment (1,4,5). Certain preventative measures and exercises have been shown to be very helpful in avoiding (or improving) symptoms related to a weak pelvic floor, and in helping to avoid treatments like medications or surgery down the road (6).\n\n__What you can do:__\n\n## 1. Avoid stress factors\nKeeping your pelvic floor strong is easier when you limit unnecessary strain. Here are some preventative habits to incorporate into your routine:\n\n- Eat a healthy diet that’s high in fiber to reduce the chance of frequent constipation.\n- Squat, don’t sit, when having a bowel movement. You can do this by keeping a small step stool beside your toilet, to help raise your knees up. Squatting allows the muscle in charge of bowel control (the puborectalis) to fully relax.\n- When our knees are at 90 degrees, this muscle stays partially engaged. People who use the squatting position minimize strain, and take about a third of the time to have a bowel movement. \n- Learn to lift heavy things properly.\n- Maintain a healthy weight. (7-9)\n\n## 2. Strengthening exercises\nPelvic floor exercise is the primary way to keep your pelvic floor strong and healthy. To find your pelvic floor muscles, try drawing in your vagina and rectum, while leaving your abdomen, thighs, and buttocks relaxed. This “sucking in” feeling is your pelvic muscles being engaged. Don’t forget to breathe. Once you get used to engaging your pelvic floor muscles, give these workouts a try:\n\n- **Kegels:** You’ve most likely heard of kegels — they’ve been common vernacular since *Sex in the City*’s [Samantha did them](https://www.youtube.com/watch?v=nMElITsNPds) at a cocktail bar sixteen\nyears ago. A kegel is the action of engaging the pelvic floor muscles, holding for 5–10 seconds and releasing. This is done about 5–10 times in a row, a few times a day. A kegel app is a great way to remind yourself to do your kegels throughout the day. We like the [Kegel Trainer](https://itunes.apple.com/gb/app/kegel-trainer-pelvic-floor/id578148339?mt=8) app.\n- **Core strengthening:** Your pelvic floor is part of a larger group of muscles called your “core.” Keeping all your core muscle toned, along with your thighs and glutes, might be the best option for pelvic floor health; however, research on this is still unclear (5, 10). Exercises like yoga, pilates or squats which engage the whole core can help keep these muscles strong.\n- **Vaginal weights**: Also known as vaginal ‘cones,’ these are small weights with bulbous ends that sit inside the vagina (one end in, one end out). When the weight is inserted, the vagina will naturally contract to hold it. This is called a “passive” contraction. Weights can be paired with active contractions or other exercise at the same time. Vaginal weights are worn for short periods of time up to several times a day. How often you use them will depend on how heavy they are and on your goals.\n\nHow often you do any of these exercises depends on a few different factors. You might want to do more muscle building if you’ve just had a baby, if you have urinary incontinence, if you are post-menopausal or if you are at a higher risk of a weak pelvic floor for any reason. For each of these exercises it is a good idea to start slow at first, as over-exercising can cause muscle fatigue.\n\n## 3. Counteractive squeezes\n\nIt is helpful to establish a habit of counteracting any activity that strains the pelvic floor, when it can’t be avoided. You might try doing a little pelvic floor exercise…\n\n- After every ‘difficult’ trip to the bathroom.\n- After coughing or sneezing.\n- After lifting something heavy.\n\n## Myths of vaginal “tightness” and pleasure.\n\nThere has been a lot of cultural messaging leading people to consider the “tightness” (vs. “looseness”) of their vaginas as being central to sexual pleasure — creams, exercise regimes and surgeries tout the benefit of an “ideal” vagina. But ideal for whom? Many of these claims are problematic, scientifically unfounded and predominantly based in myth (11,12).\n\nThe vagina is made of highly elastic tissue, supported by a series of mostly horizontal muscles in the pelvic floor. The length and width of the non-muscular vaginal canal varies slightly person-to-person (13). Its size and shape is also dynamic and changes throughout the cycle. This vaginal tissue can stretch and then return to the same size. It may change slightly as you age and after childbirth, but most felt changes are more likely due to changes in the pelvic floor muscles (14). **[Menstrual cups](https://helloclue.com/articles/culture/how-to-use-a-menstrual-cup \"How to use a menstrual cup\"), tampons and frequent penetrative sex are\n very unlikely to change the size of the vagina, or have an impact on sexual pleasure (13-15).**\n\nThe feeling of “tightness” during sex is primarily determined by the pelvic floor muscles around the vagina (16), but not always in the way you might think. These muscles contract and relax depending on how aroused you are. When you’re feeling aroused, the muscles are relaxed, making your vaginal space less constricted, or “looser” (17). When you feel anxious, the muscles become more engaged and “tighter.”\n\n**Instead of focusing on size, most people are better off considering factors that are more important for sexual pleasure, like arousal and lubrication** (15,16). The pelvic floor may be more likely to influence sex if someone has just had a baby, or if they are in a later phase of life, when regaining strength may help them feel back to their personal norm — more research on this is still needed (14,18). A healthy pelvic floor can also influence sex by preventing prolapse and incontinence."},"bodyRichText":{"raw":"{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"*Tradução: \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://www.linkedin.com/in/juliana-secchi-51388b19/\"},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"Juliana Secchi\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Bíceps, tríceps…e o seu \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"assoalho pélvico\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"? Quando se pensa em exercício físico, é fácil esquecer alguns músculos internos importantes. O assoalho pélvico é um grupo de músculos e ligamentos que dão suporte aos órgãos da pélvis: o útero, a bexiga e o intestino. Fortalecer o seu assoalho pélvico não vai te fazer parecer com a Michelle Obama, mas é importante para a sua saúde a longo prazo.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Quando o assoalho pélvico está forte, os órgãos ficam bem apoiados e firmes em seu lugar. Pense na mobília pesada da sua cozinha que permanece firme sobre um chão de madeira maciça, ao contrário do que estaria sobre um chão feito de travesseiros. O assoalho pélvico normalmente é forte quando você é mais jovem, e enfraquece conforme você envelhece (1). Ele pode ser esticado por parto normal, \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3c9JIRfqeq0mTgW4Wd76PQ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"menopausa\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", determinadas cirurgias, aumento de peso, \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"2ZXiKGYdagqEYUSYKWGuW4\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"levantamento de peso\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", tosse crônica e força ao evacuar devido à constipação (1,2,3).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Um assoalho pélvico fraco pode fazer com que seus órgãos saiam do lugar. Isso pode levar a incontinência: dificuldade para controlar a bexiga ou, menos comum, seu intestino. Também pode levar a uma condição comum chamada \\\"prolapso pélvico\\\" onde um ou mais órgãos pélvicos começam a cair para dentro da cavidade pélvica.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"yXt1BKkYFJZQuouvxbVVZ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Enquanto o prolapso médio não causa sintomas em todas as pessoas, outras podem apresentar protuberância vaginal, dor e desconforto sexual que podem vir a precisar de tratamento (1,4,5). Algumas medidas preventivas e exercícios demonstraram ser muito úteis para evitar (ou melhorar) os sintomas relacionados a um assoalho pélvico fraco e para ajudar a evitar tratamentos como medicamentos ou cirurgias no futuro (6).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"O que você pode fazer:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"1. Evite situações de estresse\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Manter o seu assoalho pélvico forte é mais fácil quando você limita esforços desnecessários. Veja aqui alguns hábitos preventivos para incorporar na sua rotina:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mantenha uma \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"KUnrtX0g7y5D6Nvr9Pe69\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"dieta saudável\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" que seja alta em fibras para reduzir as chances de constipação frequente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Agache-se ao invés de sentar para evacuar. Você pode fazer isso mantendo um banquinho junto ao vaso sanitário, para ajudar a elevar os joelhos. O agachamento permite que os músculos responsáveis pelo controle da movimentação intestinal (puborretais) relaxem completamente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Quando nossos joelhos estão a 90 graus esse músculo permanece parcialmente acionado. Pessoas que aderem ao agachamento minimizam o esforço e levam cerca de um terço do tempo para evacuar.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Aprenda a levantar itens pesados corretamente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mantenha um peso corporal saudável. (7-9)\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"2. Exercícios de fortalecimento\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Exercícios para o assoalho pélvico é a principal forma de manter o assoalho pélvico forte e saudável. Para encontrar os seus músculos do assoalho pélvico, tente puxar a vagina e o reto, deixando o abdômen, as coxas e as nádegas relaxados. Essa sensação de \\\"puxão para dentro\\\" é o seu músculo pélvico acionado. Não se esqueça de respirar. Uma vez que você se acostumar a acionar os músculos do seu assoalho pélvico, experimente esses exercícios:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Kegels:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" Você provavelmente já ouviu falar de kegels — eles são um vernáculo comum desde que a Samantha de Sex in the City os fez em um bar, dezesseis anos atrás. Um kegel é o ato de acionar os músculos do assoalho pélvico, segurar por 5 a 10 segundos e soltar. Isso é feito entre 5–10 repetições por vez, algumas vezes por dia. Um aplicativo para kegel é uma ótima forma para se lembrar de realizar seus kegels ao longo do dia. Nós gostamos do aplicativo \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://apps.apple.com/gb/app/kegel-trainer-pelvic-floor/id578148339\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Kegel Trainer\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\".\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Fortalecimento central:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" o assoalho pélvico faz parte de um grupo maior de músculos chamado de \\\"core\\\" (do inglês, centro). Manter todos os músculos centrais tonificados, junto com as coxas e glúteos, pode ser a melhor opção para a saúde do assoalho pélvico; no entanto, a pesquisa sobre isso ainda não é definitiva (5, 10). Exercícios como \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3a7oV0Q8ViWO6i2E6QiUE\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"ioga\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", pilates e agachamentos que acionam todo o core podem ajudar a manter esses músculos fortes.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Pesos vaginais: \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"também conhecidos como \\\"cones\\\" vaginais, são pesinhos com bulbos nas pontas que são inseridos na vagina (uma ponta dentro e uma fora). Quando o peso é inserido, a vagina vai naturalmente contrair para segurar. Isso é chamado uma contração \\\"passiva\\\". Pesos podem ser combinados com contrações ativas ou outro exercício ao mesmo tempo. Pesos vaginais são usados desde curtos períodos de tempo a várias vezes ao dia. A frequência com que você os usa dependerá do quão pesado eles são e quais são os seus objetivos.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Com qual frequência você pratica qualquer desses exercícios depende de fatores diferentes. Você pode querer aumentar a massa muscular se acabou de ter um bebê, se tem incontinência urinária, se está na pós-menopausa ou se corre maior risco de ter um assoalho pélvico fraco por qualquer motivo. Para cada um desses exercícios é uma boa ideia começar devagar no início, pois o excesso de exercício pode causar fadiga muscular.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"3. Apertos ativos contrários\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"É saudável estabelecer o hábito de neutralizar qualquer atividade que sobrecarregue o assoalho pélvico, quando isso não puder ser evitado. Você pode tentar fazer um pouco de exercício para o assoalho pélvico…\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Depois de ter uma visita 'difícil' ao banheiro.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Depois de tossir ou espirrar.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Após levantar algo pesado.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mitos sobre vagina \\\"apertada\\\" e o prazer\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Tem havido muitas mensagens de cunho cultural levando as pessoas a considerar uma vagina \\\"apertada\\\" como sendo algo central para o \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4dDlouHvzuUncUagI7wZuF\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"prazer sexual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" — em contraposição a um suposto \\\"alargamento\\\" da vaginas. Há todo um mercado de cremes, combinação de exercícios e cirurgias que levariam a uma vagina \\\"ideal\\\". Mas ideal para quem?\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Muitas dessas afirmações são problemáticas, cientificamente infundadas e predominantemente baseadas em mitos (11,12).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"blockquote\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"291feMVaXmEWbIMPjvATT5\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5l4eZwDEJOQEOk6wEIWE8q\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"vagina\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" é composta por tecido altamente elástico, sustentada por uma série de músculos no assoalho pélvico de maioria horizontal. O comprimento e a largura do canal vaginal não-muscular variam ligeiramente de pessoa para pessoa (13). Seu tamanho e forma também são dinâmicos e mudam ao longo do ciclo. Esse tecido vaginal pode esticar e retornar ao tamanho original. Ele pode mudar ligeiramente conforme você envelhece e após o parto, mas a maioria das mudanças que podem ser sentidas é mais provável que sejam devido a mudanças nos músculos do assoalho pélvico (14).\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\" \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"7MyCDJMDu0sugQqiKKQwy\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Copinhos menstruais\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\", tampões e sexo com penetração frequente têm pouca probabilidade de alterar o tamanho da vagina ou ter impacto no \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4dDlouHvzuUncUagI7wZuF\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"prazer sexual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\" (13-15).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A sensação de “aperto” durante o sexo é determinada principalmente pelos músculos do assoalho pélvico ao redor da vagina (16), mas nem sempre da maneira que você imagina. Esses músculos contraem e relaxam dependendo de quanta excitação você esteja sentindo. Quando você sente excitação os músculos relaxam, deixando seu espaço vaginal menos contraído ou \\\"mais frouxo\\\" (17). Quando você sente ansiedade, os músculos acionam e se tornam mais \\\"apertados.\\\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Em vez de focar no tamanho do espaço, é melhor considerar fatores que são mais importantes para o \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4dDlouHvzuUncUagI7wZuF\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"prazer sexual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", como \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"6sWaZJiCkMWQM42ksQWc4A\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"excitação\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" e \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"2R6QxUDwtqcKeoAKwug0kO\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"lubrificação\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (15,16). O assoalho pélvico pode ter maior probabilidade de influenciar no sexo se alguém acabou de ter um bebê ou se está em uma fase posterior da vida, quando recuperar as forças pode ajudar a se sentir de volta ao seu normal — mais pesquisas sobre isso ainda são necessárias ( 14,18). Um assoalho pélvico saudável também pode influenciar o sexo ao prevenir prolapso e incontinência.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5FzJsm5n8dmDvSQkri33DC\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"__typename":"ContentfulArticle","contentful_id":"3c9JIRfqeq0mTgW4Wd76PQ","title":"O que é a perimenopausa?","slug":"ciclo-a-z/tudo-que-voce-precisa-saber-sobre-perimenopausa-e-menopausa","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulArticle","contentful_id":"2ZXiKGYdagqEYUSYKWGuW4","title":"Como seu ciclo menstrual afeta treinamentos de 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Keep up with us by subscribing to our monthly menstrual health newsletter."}}],"assets":null}]},"references":{"references":"1. Rortveit G, Brown JS, Thom DH, Van Den Eeden SK, Creasman JM, Subak LL.\nSymptomatic pelvic organ prolapse: prevalence and risk factors in a\npopulation-based, racially diverse cohort. Obstetrics & Gynecology. 2007 Jun\n1;109(6):1396–403.\n2. Altman D, Forsman M, Falconer C, Lichtenstein P. Genetic influence on stress urinary incontinence and pelvic organ prolapse. European urology. 2008 Oct 31;54(4):918–23.\n3. Jelovsek JE, Maher C, Barber MD. Pelvic organ prolapse. The Lancet. 2007 Mar 30;369(9566):1027–38.\n4.  Nygaard I, Bradley C, Brandt D, Women’s Health Initiative. Pelvic organ prolapse in older women: prevalence and risk factors. Obstetrics & Gynecology. 2004 Sep 1;104(3):489–97.\n5.  Sapsford RR, Hodges PW. Contraction of the pelvic floor muscles during abdominal maneuvers. Archives of physical medicine and rehabilitation. 2001 Aug 31;82(8):1081–8.\n6. Bø K. Pelvic floor muscle training in treatment of female stress urinary\nincontinence, pelvic organ prolapse and sexual dysfunction. World journal of\nurology. 2012 Aug 1;30(4):437–43.\n7. Jelovsek JE, Maher C, Barber MD. Pelvic organ prolapse. The Lancet. 2007 Mar 30;369(9566):1027–38.\n8. Arya LA, Novi JM, Shaunik A, Morgan MA, Bradley CS. Pelvic organ prolapse, constipation, and dietary fiber intake in women: a case-control study. American journal of obstetrics and gynecology. 2005 May 31;192(5):1687–91.\n9. Sikirov D. Comparison of straining during defecation in three positions: results and implications for human health. Digestive diseases and sciences. 2003 Jul 1;48(7):1201–5.\n10. Culligan PJ, Scherer J, Dyer K, Priestley JL, Guingon-White G, Delvecchio D, Vangeli M. A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength. International urogynecology journal. 2010 Apr 1;21(4):401–8.\n11. Braun V, Kitzinger C. The perfectible vagina: Size matters. Culture, Health & Sexuality. 2001 Jan 1;3(3):263–77.\n12. Barnhart KT, Izquierdo A, Pretorius ES, Shera DM, Shabbout M, Shaunik A.\nBaseline dimensions of the human vagina. Human Reproduction. 2006 Jun 1;21(6):1618–22.\n13. Pendergrass PB, Reeves CA, Belovicz MW, Molter DJ, White JH. The shape and dimensions of the human vagina as seen in three-dimensional vinyl polysiloxane casts. Gynecologic and obstetric investigation. 1996 Jul 1;42(3):178–82.\n14. Farage M, Maibach H. Lifetime changes in the vulva and vagina. Archives of gynecology and obstetrics. 2006 Jan 1;273(4):195–202.\n15. Schimpf MO, Harvie HS, Omotosho TB, Epstein LB, Jean-Michel M, Olivera CK, Rooney KE, Balgobin S, Ibeanu OA, Gala RB, Rogers RG. Does vaginal size impact sexual activity and function?. International urogynecology journal. 2010 Apr 1;21(4):447–52.\n16. Weber AM, Walters MD, Piedmonte MR. Sexual function and vaginal anatomy in women before and after surgery for pelvic organ prolapse and urinary incontinence. American journal of obstetrics and gynecology. 2000 Jun 30;182(6):1610–5.\n17. Meston CM, Levin RJ, Sipski ML, Hull EM, Heiman JR. Women’s orgasm. Annual review of sex research. 2004 Mar 1;15(1):173–257.\n18. Lukacz ES, Lawrence JM, Contreras R, Nager CW, Luber KM. Parity, mode of\ndelivery, and pelvic floor disorders. Obstetrics & Gynecology. 2006 Jun\n1;107(6):1253–60."},"partnerships":null,"relatedArticles":null,"articleFooterDownloadWidgetText":null},"recommendedArticles":{"edges":[{"node":{"id":"1dHWSQwpAku6SsUqeuySWa","title":"O que é o clitóris? 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