Pelvic Floor Health and Sexual Wellness: What You Need to Know

There is an undeniable connection between the pelvic floor and general sexual well-being, although it is one topic that often goes undiscussed. Whether it’s sexual health education, or conversations with medical health professionals, there is a lot that we don’t know about our bodies.

One thing to understand right off the bat is that both pelvic floor health and sexual wellness are influenced by various factors, including hormone balance, emotional well-being, and overall physical fitness.

Despite the bad PR that the pelvic floor normally receives in regards to urinary incontinence, it is a hidden powerhouse within the body. Fostering a better understanding of your pelvic floor health can empower you to prioritize your intimate health, develop a more intuitive relationship with your body, and help enhance your sexual experiences.

Benefits of a strong pelvic floor

Strong and well-functioning pelvic floor muscles can enhance sensations during sex or masturbation, increase sexual arousal, and boost the intensity of your orgasms. On the other hand, weakened or dysfunctional pelvic floor muscles can lead to issues such as pain during intercourse, decreased sexual satisfaction, and difficulty achieving orgasm. Additionally, proper pelvic floor function is essential during pregnancy and childbirth. Strengthening the pelvic floor muscles can help prepare the body for the physical demands of pregnancy and facilitate a smoother labor and delivery process.

Pelvic Floor 101

Your pelvic floor, a group of muscles and tissues situated at the base of your pelvis, plays a vital role in both your physical well-being and sexual satisfaction, as we explained above. This intricate network of muscles supports your pelvic organs, including the bladder, uterus, and rectum. But its significance extends beyond mere structural support.

Pelvic floor problems can surface as a result of stretched, weakened, or excessively tight pelvic floor muscles. Weakness may be present from a young age, or they can develop after significant life events like pregnancy, childbirth, or menopause. Conversely, some individuals experience tight pelvic floor muscles that struggle to relax, often exacerbated by excessive squeezing exercises and overworking without proper relaxation techniques.

Things that can affect pelvic floor health:

• Aging
• Perimenopause, menopause or postmenopause
• Pregnancy and childbirth
• Chronic back pain
• Weight/obesity
• Pelvic floor inactivity
• Heavy lifting
• Overworking the pelvic floor
• Chronic sneezing or coughing (smoking, asthma, etc.)
• Former pelvic region injury (a fall, surgery or pelvic radiotherapy)
• Regular constipation; straining during bowel movements

Fortunately, taking care of your pelvic floor health basically requires zero assistance, and you can start right now!

Here are a couple of ways to help improve pelvic floor health.

Do pelvic floor exercises regularly.

Otherwise known as Kegel exercises, pelvic floor exercises can help strengthen and tone these muscles in a simple yet effective way. Pelvic floor exercises involve contracting and relaxing the pelvic floor muscles, similar to the action of stopping and starting the flow of urine. Here's a step-by-step guide on how to do Kegel exercises:

1 - Identify the muscles: Before you start, it's essential to locate your pelvic floor muscles. The easiest way to do this is by trying to stop the flow of urine midstream. By doing so, you are engaging your pelvic floor muscles.

2 - Find a comfortable position: Choose a comfortable position to perform Kegel exercises. You can sit, stand, or lie down. No exercise equipment necessary!

3 - Contract the pelvic floor muscles: Once you've identified the pelvic floor muscles, contract them by squeezing and lifting them upward. Imagine as if you're trying to lift an elevator up inside your pelvis.

4 - Be sure to focus solely on the pelvic floor muscles and avoid tightening your abs, thighs, or butt.

5 - Hold the contraction: Once you've squeezed the muscles, hold the contraction for a few seconds. Start with a comfortable duration, such as 3-5 seconds, and gradually work your way up to longer hold times as your muscles become stronger.

6 - Release and relax: After holding the contraction, gently release the pelvic floor muscles and allow them to fully relax. Take a brief rest before starting the next repetition.

7 - Repeat and gradually increase: Aim to complete 10-15 repetitions of exercises in one session. As your muscles become stronger, you can gradually increase the number of reps, and the duration of the contractions.

8 - Be consistent: Consistency is key when it comes to Kegel exercises. Try to do them daily, or as recommended by your healthcare provider.

By incorporating Kegel exercises into your day-to-day routine (even when you’re doing dishes), you can enhance muscle control, increase blood flow to the pelvic region, and heighten your sexual responsiveness.

Use a G-Spot toy to release pelvic floor tension.

Did you know that your pelvic floor can store tension in different ways?

One cause is due to chronic muscle contraction, where the pelvic floor muscles remain contracted or tight, even when they should be relaxed. This recurring tension can lead to discomfort, pain, and/or dysfunction in the pelvic region.

Stress, anxiety, or emotional distress can also result in tense muscles throughout the body, including your pelvic floor muscles. If this sustained tension accumulates over time, it can cause the pelvic floor to remain in a state of heightened contraction. Additionally, poor posture, prolonged sitting, repetitive heavy lifting, and/or engaging in high-impact exercises without proper pelvic floor support can strain the pelvic floor muscles and lead to increased tension.

Using a G-Spot massager can be a great way to explore pleasure, while also releasing tension in your pelvic floor muscles. Start by choosing a G-spot stimulator that is designed to provide targeted stimulation and is made from body-safe materials. Note - you don’t necessarily need to use a G-spot vibrator in order to release pelvic floor tension. The most important feature is the curve - and even better if it is a double-ended G-spot wand with different curvatures to explore on each side.

Before use, make sure to thoroughly clean the toy with antibacterial soap and warm water. Next, apply a body-safe water-based lubricant to the toy to enhance comfort and reduce friction. We recommend Good Clean Love Almost Naked Organic Lubricant.

To begin the process, find a comfortable position that allows you easy access to your vulva. Start by gently inserting the toy into the vaginal opening, aiming for the upper wall where the G-spot is located. (About an inch inside the vaginal opening on the upper vaginal wall, near the belly button.) Once inserted, experiment with different movements and pressure to discover what feels pleasurable and relaxing for your pelvic floor muscles. As you explore, try to focus on consciously relaxing your pelvic floor while using the G-spot toy. You can do this by taking slow, deep breaths and visualizing the release of tension with every exhale. Experiment with different rhythms, angles, and intensities to identify the type of stimulation that works best for you. Super important tip: listen to your body and adjust stimulation accordingly, allowing yourself to fully experience the sensations of pleasure and release.

Remember to clean your toy thoroughly and dry it fully before storing.

Regular use of a G-spot toy, combined with pelvic floor exercises, can help promote pelvic floor release and improve overall pelvic floor health, leading to increased comfort, relaxation, and heightened sexual pleasure.

In addition to these tips, engaging in regular exercise, managing stress levels, maintaining a healthy weight, and practicing self-care can all contribute to a healthier pelvic floor, and a more satisfying sexual life.

If you experience pelvic floor, bladder, or bowel control issues, it is recommended to consult a continence professional. Seeking professional guidance is key to finding effective solutions for pelvic floor problems, and enhancing your quality of life.