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When you hear the term pelvic floor, what do you think of? Kegel exercises? bladder function? Intimate wipes? Birth? If any of those four element things came to mind, you wouldn’t be wrong. but what about devastating orgasms? Because those are also involved in the world of pelvic floor health, and more closely than you might think.
During a recent educational session at Lovehoney’s office in Berlin, to which I was lucky enough to be invited, sex educator and sexual health nurse Sarah Mulindwa guided us through the health benefits of the pelvic floor – for daily bodily function Y Pleasure.
These were the highlights of our introduction to the world of pelvic floor strength and sexual pleasure.
To begin with, what is the pelvic floor?
Mulindwa shared with the room that the pelvic floor muscles are located between the tailbone and the pubic bone, and their general purpose is to support the bowel and bladder (it helps you control poo and pee), as well as the uterus. and pussy for people with those reproductive organs.
He compared the pelvic floor to the floor of a building. It is a strong base that supports and supports these organs, so to speak.
Most of the time, Mulindwa continued, talking about pelvic floor strength is only considered when it comes to postpartum recovery. That’s not necessarily wrong since, well, the experience of giving birth to a child puts extreme stress on this part of the body. But, there is a good reason for women and people with a uterus to train these muscles regularly, even if pregnancy is not part of their history.
Dysfunction comes in a few different forms
Similarly, Mulindwa referred to the fact that pregnancy is often assumed to be the sole cause of weakened pelvic floor muscles, but this is definitely not the case.
First, he stressed that the concept of vaginas never being the same after childbirth is a absolute myth – like any other muscle, exercise will strengthen that source of energy.
Mulindwa shared that pelvic surgery, higher body weight, injuries to the perineum, a family history of pelvic organ prolapse, and radiation therapy to the pelvic floor can affect the strength of these muscles.
However, the point that struck me was that people who don’t have regular orgasms can also have weaker pelvic floor muscles. If you think about it, the logic is pretty clear. Mulindwa explained that if you have a weak pelvic floor, your muscles will tire more easily and your orgasms are likely to be shorter.
The TL; DR of this is: the more you orgasm, the stronger your pelvic floor is likely to become. And on top of that, if you have stronger pelvic floor muscles, you may also find that your orgasms become more powerful.
A glorious cycle of pleasure and health, if ever I saw one.
So aside from orgasm, how do you strengthen your pelvic floor?
how to do kegel exercises
You’ve probably heard of Kegel exercises before. They are small contractions of the pelvic floor muscles that exercise the area. The way Mulindwa suggested doing them is by tensing your muscles, holding for a few seconds, and releasing, say, ten times.
If you want to take the exercise up a notch, you can use Kegel balls, or “dumbbells for your vagina,” as Mulindwa liked to call them.
He offered a simple guide to using Kegel balls, which Lovehoney now sells as part of your health range – suggesting the following:
- Wash your hands with mild soapy water before you start
- When you use the kegel ball exerciser for the first time, wash the ball with mild soap and warm water, and then dry it well.
- Apply a small amount of water-based lubricant to the top of the Kegel ball
- Lie down or stand upright. When you’re done, remove the ball by gently pulling on the retrieval loop.
- To clean, wash balls in mild soapy water and dry thoroughly.
When it comes to practicing Kegel ball exercises, here’s what Mulindwa recommends:
- Relax your pelvic floor muscles and you will feel the ball move down to your starting position (as a guide, the position a tampon sits in is too high)
- Take time to rest and recover between Kegel exercises
- Try to keep your buttocks relaxed at all times during the exercises.
- Breathe normally throughout the exercise and avoid holding your breath.
- Start with as many exercises as you feel comfortable with, even if it’s just one or two.
- Gradually progress to eight to 10 Kegel ball exercises in a row (one full set)
- When you can complete one set of exercises, you can increase to doing two or three sets per day.
- The strengthening process is most effective when completed two to three days a week.
Introducing this training to your weekly routine is not only great for your overall health, but it has the ability to increase your pleasure levels. Have you ever felt more motivated to lift a set of ‘weights’ and work out?