Episode 398: How To Optimize Your Pelvic Floor
Digest
This podcast comprehensively explores pelvic floor health, addressing both strengthening and relaxation techniques. It begins by explaining how to determine if Kegel exercises are appropriate and details proper technique, emphasizing the equal importance of pelvic floor relaxation. The podcast then delves into how daily habits, such as posture, urination, and defecation, significantly impact pelvic health, highlighting correct and incorrect methods. A substantial portion focuses on how pelvic floor therapy addresses sexual issues like painful sex (due to dryness, tension, or scar tissue), reduced sensation, and difficulties with orgasm. The multidisciplinary approach to treatment is emphasized. Finally, the podcast discusses Persistent Genital Arousal Disorder (PGAD) and the role of the pelvic floor, exploring various treatment options including nerve blocks, Botox, and muscle relaxation techniques. Throughout, the podcast differentiates between pelvic floor weakness and tension, outlining symptoms for each and providing practical advice for improving pelvic health.
Outlines
Pelvic Floor Basics: Kegels and Relaxation
This section introduces Kegel exercises and pelvic floor relaxation, differentiating between pelvic floor weakness and tension and outlining symptoms for each. Proper Kegel technique is explained, emphasizing the importance of both strengthening and relaxing the pelvic floor.
Daily Habits and Pelvic Health
This section focuses on how everyday actions, such as posture, urination, and defecation techniques, impact pelvic floor health. Correct and incorrect methods are explained, emphasizing the importance of avoiding straining.
Pelvic Floor Therapy for Sexual Dysfunction and PGAD
This section details how pelvic floor therapy addresses sexual issues (painful sex, reduced sensation, orgasm difficulties) and Persistent Genital Arousal Disorder (PGAD). Treatment options, including nerve blocks and Botox, are explored.
Keywords
Pelvic Floor Dysfunction
Conditions affecting pelvic floor muscles, causing pain, weakness, or dysfunction impacting urination, defecation, and sexual function. Treatment often involves physical therapy and lifestyle changes.
Kegel Exercises
Exercises to strengthen pelvic floor muscles; improper technique can worsen issues; should be combined with relaxation techniques.
Pelvic Floor Relaxation
Crucial for proper muscle function and reducing tension; techniques include deep breathing, stretching, and yoga.
Persistent Genital Arousal Disorder (PGAD)
A chronic condition characterized by persistent unwanted genital arousal; pelvic floor therapy, nerve blocks, and Botox are potential treatments.
Vaginal Dryness
Lack of vaginal lubrication; often caused by hormonal changes or dehydration; lubricants and moisturizers can help.
Pelvic Floor Therapy
Physical therapy addressing pelvic floor muscle dysfunction; treats pain, weakness, and sexual dysfunction.
Painful Intercourse
Pain during sexual activity; often caused by pelvic floor tension or vaginal dryness.
Sexual Dysfunction
Difficulties with sexual function, including arousal, orgasm, and pain.
Q&A
How can I tell if I need to strengthen or relax my pelvic floor?
Weakness symptoms include urinary leakage, prolapse, and decreased sensation. Tension symptoms include pain (tailbone, sexual, hip), difficulty with insertion, and straining during bowel movements. Many experience both.
What is the correct way to perform Kegel exercises?
Avoid clenching buttocks or thighs. Imagine lifting and squeezing the vagina. Practice quick contractions and longer holds, in various positions. Devices can aid in proper technique.
How does pelvic floor relaxation improve sexual health?
A relaxed pelvic floor allows for proper muscle contraction during sex, enhancing pleasure and reducing pain. Tension can lead to pain during intercourse and difficulty with orgasm. Relaxation techniques include deep breathing and stretching.
What are some everyday habits that impact pelvic health?
Avoid straining while urinating; sit to urinate completely. Use a squatty potty for easier bowel movements and exhale while pushing. Maintain good posture, take breaks from prolonged sitting, and stay hydrated.
How does pelvic floor therapy help with painful sex?
Treatment addresses vaginal dryness, muscle tension, and scar tissue. A multidisciplinary approach may be necessary.
Show Notes
If you want to maintain your sexual function and wellbeing, it’s important to pay attention to your pelvic floor! In today’s show, we’re going to talk about how to keep your pelvic floor in shape and resolve common problems with it. It turns out that optimizing your pelvic floor can help with a wide range of issues, from dealing with painful sex to having more (and better) orgasms.
I am joined once again by Sara Reardon, a board-certified pelvic floor physical therapist and founder of The V-Hive, an online, on-demand pelvic floor fitness platform. She is author of the new book FLOORED: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage.
Some of the specific topics we explore include:
- How do you know whether Kegel exercises are right for you, and how do you do them correctly?
- Why is learning pelvic floor relaxation just as important as strengthening?
- What are some things we can do in everyday life to improve pelvic health?
- How can pelvic floor training help relieve sexual pain?
- What are some of the other benefits of pelvic floor training?
You can check our Sara’s website to learn more about her work.
Got a sex question? Send me a podcast voicemail to have it answered on a future episode at speakpipe.com/sexandpsychology.
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Credits: Precision Podcasting (Podcast editing) and Shutterstock/Florian (Music). Image created with Canva; photos used with permission of guest.
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