Sex Life: Don't Forget About Your Pelvic Floor Health!

Photo by Lucrezia Carnelos on Unsplash

The pelvic floor: you probably heard of it at some point in your life, but did you know that one-quarter of American women were affected by pelvic floor disorders in 2008? And that, by 2050, it will reach 43.8 million - according to this study's estimation. 

As the pelvic floor deals with everything related to continence, people are still shy to talk to their physicians, thus most disorders don't actually get treated. It's a pity, as most pelvic dysfunctions are treatable nowadays. 

We need to spread more information about this essential part of our body, responsible for vital functions that support us towards a fulfilling life (including sexually!). Let's dive into some easy steps to start taking care of your pelvic floor.

What is the pelvic floor?

Where is my pelvic floor?

For starters, everyone has a pelvic floor! Located in the genital region, it's a group of muscles (and not a single one!) that constitutes a "floor" to support all the pelvic organs, namely the bladder, the rectum, and the uterus for women. 

The pelvic floor stretches from the pubic bone (on the front of the body) to the coccyx (at the back), and from a sitting bone to the other.

If that still sounds a little abstract, we're talking about the muscles that allow you to stop peeing. Give it a squeeze, and you will surely understand where it is!

The function of the pelvic floor 

Male pelvic floor

One of the most important roles of the pelvic floor is to support organs (otherwise, they would kind of "fall down"), the bladder and the bowel, and to control their two conduits, the urethra and the rectum. These tubes pass through the layers of muscles that constitute the "floor", which manages continence.

Indeed, the contraction of these muscles enables lifting the internal organs, tightening the sphincters, thus "closing" the openings (urethra and rectum) to prevent urine flow, for instance. On the contrary, when the pelvic floor muscles relax, they let urine and feces pass and exit the body.

Female pelvic floor

The pelvic floor works the same for men and women. However, regarding the latter, it supports the uterus and controls the vagina as well. Pregnancy and childbirth highly depend on a healthy pelvic floor (the inner core!), but they're also the leading causes of the deterioration of these muscles.

During pregnancy, they support the uterus, the amniotic liquid, and the placenta altogether, keep the pelvis in place while progressively stretching during the entire development of the baby. And then, during childbirth, the pelvic floor muscles expand gradually as the fetus moves along the uterus and the vagina. It's no mean feat! 

Does a strong pelvic floor make sex better?

Regardless of sex, the pelvic floor muscles play a significant role in sexual function and appreciation. For instance, those surrounding the opening of the vagina lengthen to allow penetration, but if they're too tight, it can lead to painful sex. 

The rhythmic contractions of pelvic floor muscles are linked with stronger orgasms, increased sensations, and the ability to maintain erections. Indeed, they facilitate the blood flow that is necessary for an erection by pressing on penile veins.

A study showed that a strong pelvic floor is associated with increased sexual activity in women with pelvic floor disorders, while another one proved that some women feel increased sexual desire and easiness reaching climax.

Pelvic floor dysfunction: symptoms & reasons

How do I know if I have a weak pelvic floor? 

Have a look at this page to check the symptoms.

How to take care of your pelvic floor? 

Be aware of your pelvic floor

You can monitor the strength of your pelvic floor muscles by localizing the different sphincters:

• Vaginal: by inserting a finger and squeezing

• Urethral: imagine you stop a flow of urine while peeing

• Anal: imagine you try to prevent passing gas 

Start Kegel exercises

First, you should change your position while exercising (sitting, walking, and laying down) to stimulate the muscles in various ways. Exercises are all about coordination of contraction, release, and breath - not only squeezing - while the rest of the body is relaxed. And it should never hurt!

Are pelvic floor exercises effective? Apparently, they can prevent pelvic floor dysfunction, make pregnancy and childbirth smoother, give you more control over your genitals, thus enhance sex life.

Bear in mind, though, that training your pelvic floor takes time and won't give you instant gratification. Exercises need to be done regularly.

• Lift in your pelvic floor (imagine lifting your genitals) for 5 seconds 

• Keep breathing 

• Release

• Repeat ten times, three times a day

• Increase the holding time after a week

Play with Ben Wa balls

While Kegel exercises are pretty efficient, you can also try Kegel balls: they are insertable balls that have been used for centuries to tone in the perineum and vaginal muscles! You don't need to do anything except wear them, as the simple fact of holding the balls naturally stimulates your muscles. 

Try yoga for pelvic floor

According to this study, the regular practice of yoga can strengthen your pelvic floor and relieve pain. Among its many benefits, yoga has been successfully applied as a complementary treatment for incontinence for older women. 

If you don't know where to start, we recommend this chilled 30-minute session, perfect for beginners.

Take care of yourself ♥

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