Work on your pelvic floor
The pelvic floor is comprised of a group of muscles located between the tail bone and pelvic bone. These muscles support the bowel, bladder, uterus, and vagina. Muscular bands called sphincters encircle the urethra, vagina, and anus as they pass through the pelvic floor. The pelvic floor muscles work in conjunction with deep back muscles and the diaphragm to support the spine. They also control the pressure inside the abdomen to assist us when lifting or straining. They assist in both bladder and bowel control and have a large role to play in sexual function and satisfaction.
Some people are born with pelvic floor issues but, for most, the issues arise after certain life changes including:
- Weight gain and obesity
- Pregnancy and childbirth
- Pelvic injuries from falls
- Aging and menopause
The pelvic floor and orgasms
During the pre-orgasm stage of sexual activity the pelvic floor muscles contract. When these muscles relax, orgasm occurs. Having a strong pelvic floor increases blood flow to the penis and vagina prolonging the duration and sensation during orgasm.
Toning the pelvic floor also tightens the vagina providing increased stimulation for both partners.
For men, a healthy pelvic floor leads to stronger erections and improved erectile function.
How to test your pelvic floor health
For women, press your finger against the wall of the vagina and tense the muscles in the buttocks and upper thighs. If your pelvic floor is healthy, you’ll feel the vaginal wall push back against your finger.
For men, mimic the actions you would take to stop urination mid-stream. If the pelvic floor muscles are healthy, the tip of the pens will rise toward the abdomen during this exercise.
Symptoms of a weak pelvic floor include:
- Leaking urine while straining, laughing, or coughing
- Abdominal pain or pressure
- Lower back pain
- Frequent constipation
- Frequent urination
- Erectile dysfunction
- A decline in sexual stimulation
How to strengthen the pelvic floor
Like all muscles, the pelvic floor muscles are strengthened through exercises that contract and relax them repetitively. Pelvic floor exercises including Kegels, certain yoga poses, and some breathing exercises help to strengthen the pelvic floor.
The key is to squeeze and release the muscles located between the buttocks and penis for a man and the buttocks and inside the walls of the vagina for women.
The best news is that having frequent orgasms also strengthens the pelvic floor!
Healthy sexual activity reduces stress and cortisol levels and is a key part of establishing intimacy and bonding with our romantic partners. Having a strong pelvic floor can make sex more enjoyable for both partners.
In addition to the sexual benefits of having a strong pelvic floor, you may also see improved balance, core stabilization, better spinal support, and pain management in the back, legs, and ankles.
This article originally posted: https://medium.com/@tomilynchromance/want-better-orgasms-b881a31c6a2f