Everyone has a pelvic floor, but not everyone keeps it in good shape. Sure, you’ve probably heard of Kegels, but how do you know if you’re doing them correctly? Below is what you need to know to begin the journey toward pelvic health.
A Primer on Your Pelvis
The pelvic floor is a cluster of muscles at the base of your pelvis, interconnected with your back muscles and abdominal muscles. Like any other muscle group, the goal is to be strong and toned but not perpetually flexed. Relaxing your pelvic muscles is as important as toning them. And just like your other muscles, if your pelvic floor is too weak to function properly, you should seek a physical therapist who specializes in pelvic floor health to help you work toward your goal.
Where to Begin
Pelvic floor endurance is something you can develop, just like you would train other muscles in your body. This practice isn’t just helpful for those who are interested in tantric sex, but anyone who wants to have satisfying sex throughout their life. Tensing your muscles, holding them for ten seconds, and then mindfully releasing them is a good start. But good pelvic floor health also relies on your overall physical health, and primarily your cardiovascular health. Going for brisk walks or runs can improve blood flow, and your pelvic floor will benefit from those types of exercises.
Preventing your pelvic floor from becoming too tight or weakening can start with exercise. Certain yoga poses can help your body get into a good alignment and stimulate some of the muscles that need to be strengthened.
Who Physical Therapy Will Help
Pelvic floor physical therapy can help men who have erectile dysfunction due to injuries, surgeries, hernias, and other problems like testicular cancer. It can help women and people with vulvas who have birthed a child, since the muscles are stretched and elongated, and scar tissue may be amassed throughout that process. When you don’t have sex for a while, your muscles may atrophy, but fortunately, this is a reversible condition. Your physical therapist may recommend light weight training for your pelvic floor to get back the muscle mass you once had.
Physical therapy techniques can help alleviate this muscle tension, but so can sex toys. And the two might be better together. If you’re considering purchasing medical devices, your physical therapist might be able to recommend a good brand and help you use them correctly so that you see results as quickly as possible.
What Pelvic Health Feels Like
How strong does your pelvic floor need to be? It should comfortably support your organs, strong enough to hold urine in while you’re coughing, sneezing, or laughing, and clenching and releasing during orgasm. It may also need to be strengthened if you’re having low back pain, bowel issues, or incontinence. That’s right: sneezing while you pee isn’t normal, and you don’t have to accept a future of incontinence. If those symptoms affect you, reach out to your doctor and consider seeing a physical therapist that specializes in pelvic floor health.
Pelvic Issues
Hormonal issues, like the natural production of less testosterone or estrogen, can occur as you age, and these have an impact on your pelvic floor health as well because they change the muscle mass. Pain during erection, ejaculation, or penetration can also occur, and this could be due to tension in your pelvic floor muscles.
For more information on penis pain, especially when masturbating, watch my YouTube video:
The longer pelvic health issues are left unresolved, the harder they are to correct. When you first feel symptoms is the best time to get in touch with a physical therapist.
Work With a Professional
I can help you sort through the psychological side of pelvic and sexual pain. Contact me for a free consultation today!
Bio: Dr. Nazanin Moali is a clinical psychologist and sex therapist in the Los Angeles area. She works with various individuals to understand and improve their sexuality. Dr. Moali conducts personal consultation sessions in her Torrance and Hermosa Beach offices, or via a secure, online video-counseling platform. Click here to take the sex quiz for women.