Did you know that your pelvic region is home to a group of muscles called the pelvic floor? And that those muscles not only provide support to your pelvic organs and contribute to controlling your bladder and bowel functions, but also determine your sexual health? Despite the significance of these muscles, so many healthcare providers and patients often overlook the pelvic floor’s importance in the role of sexual health.
The good news? By knowing more about your pelvic floor you can work to maintain it; when you do that, you hold the magic key to enhancing your sexual health. Now let’s explore the connection between your sexual health and pelvic floor in detail.
The Connection Between Sexual Health and Your Pelvic Floor
As a group of muscles, ligaments, and connective tissues, your pelvic floor acts as a supportive hammock at the base of your pelvis. It plays a pivotal role in the proper functioning of your bladder, rectum, and sexual organs — that’s why it’s intimately connected to your sexual health.
When your pelvic floor muscles are happy and healthy, they promote blood flow, maintain muscle tone, and facilitate nerve response in your genital region. By strengthening and maintaining the flexibility of your pelvic floor, you can experience better sexual health overall — from pain-free sex to stronger and more fulfilling orgasms!
Pelvic Floor Exercises for Better Sexual Health
There are several pelvic floor exercises that can help improve your sexual health. (Check out my YouTube channel for lots of tutorials!) The following highlighted exercises are gender-neutral and inclusive so everyone can benefit from them as long as they’ve been vetted and approved by your healthcare provider(s).
REMINDER: Make sure to get assessed by a Pelvic Floor Physical Therapist to make sure these exercises are right for you before you begin!
Exercises for Better Pelvic Area Blood Flow
Start by finding a comfortable, quiet space. Take deep breaths, allowing your belly and diaphragm to expand as you inhale and contract as you exhale. This simple practice can help you to relax your pelvic muscles and enhance blood flow to the area.
Lie on your back, knees bent, and feet hip-width apart. As you exhale, lift your hips off the ground, engaging your glutes and pelvic floor muscles. Inhale as you lower back down. This exercise can improve circulation and gently strengthen your pelvic floor.
Exercises for Better Pelvic Floor Muscle Tone
You’ve probably heard of these, but doing them right is so, so important! To do a Kegel the right way, imagine that you’re stopping the flow of urine midstream – that’s the sensation you’re aiming for. Contract your pelvic floor muscles and hold for a few seconds, then release. Repeat this 10-15 times. Kegels are great because they can enhance muscle tone for those who have decreased pelvic floor muscle tone.
Deep Squats (Supported Garland Pose)
To do a supported garland pose with a yoga block (my favorite way to do this pose!), begin in a wide-legged squat position. Place a yoga block horizontally under your Sitz bones for support. Gently press your palms together at your chest, using your elbows to gently push your knees outward while maintaining a straight spine. This modified version of the garland pose helps maintain balance and provides added support for a comfortable stretch.
Exercises for Better Pelvic Floor Nerve Response
Lie on your back with your knees bent. Imagine your pelvis is the center of a clock. Slowly tilt your pelvis in each direction, like the hands of a clock moving to 12, 3, 6, and 9 o’clock positions. This exercise can help foster better communication between your pelvic floor’s nerves and muscles.
While sitting, gently roll your pelvis in a circular motion, first clockwise and then counterclockwise. This movement can help you to healthily stimulate your pelvic floor’s nerve pathways in a low-impact way.
Why It’s Important To Take Care of Your Pelvic Floor Now
Improving Sexual Health with Pelvic Floor Physical Therapy
By prioritizing your pelvic floor health, seeking professional guidance when needed, and incorporating relaxation techniques, you can unlock new dimensions of pleasure and embrace a healthier and more fulfilling sexual experience.
If you’re looking for a pelvic floor physical therapist who’s ready to help you get the healing you deserve for better sexual health, you can either book a virtual session or in-person session with me to receive a specialized, unique-to-you treatment plan to get the healing you need.
We’ll work together to create a personalized treatment plan tailored to your needs. I’ll guide you through exercises, educate you on proper techniques, and provide you with the tools and resources to continue your progress outside of our sessions. I always strive to create a safe and comfortable environment for my patients to ask questions, share concerns, and receive the care they need.
Want to know what to expect from pelvic floor physical therapy? My e-book, How to Get the Most Out of Pelvic Floor Therapy, was created to help you learn the basics of the pelvic floor, how to find a pelvic floor specialist who’s a great match, what to expect at appointments, treatment possibilities, and more!
Looking for additional resources on pelvic health? My YouTube channel holds dozens of videos where I offer free pelvic floor training, yoga exercises, and more. My instagram page takes a little bit more of a light hearted approach while still providing educational content. And of course, if you have a specific pelvic floor subject you’re looking for more information on, a quick search of my blogs may give you the answers you need.
Some of the links on this page may be affiliate links. Laura Meihofer’s LLC is a participant in the Amazon Associates Program and others, as an affiliate advertising program designed to provide a means for sites to earn advertising fees by linking to products Laura organically uses and trusts. If you purchase a product through an affiliate link, your cost will be the same, but Laura will automatically receive a small commission. Your support is greatly appreciated and helps her spread her message!
Disclaimer: This blog post is intended for informational purposes only and should not replace professional medical advice. Consult a healthcare provider for personalized guidance and treatment options specific to your needs.