Introduction: It’s Not Just for Post-Partum
Mention “Pelvic Floor,” and most people think of pregnancy or kegel exercises for women. But here is the secret: Everyone has a pelvic floor. Men, women, and non-binary folks all rely on this hammock of muscles to control bladder function, support organs, and—crucially—facilitate sexual pleasure.
Whether you suffer from pain during sex, weak erections, or difficulty reaching orgasm, the culprit (and the solution) might be hidden in your pelvic floor.
What is the Pelvic Floor?
Imagine a hammock of muscles stretching from your tailbone (coccyx) to your pubic bone at the front.
- Function: It holds your bladder, uterus, and bowel in place. It also controls the sphincters (what stops you from peeing your pants).
- Sexual Role: These muscles contract rhythmically during orgasm. In men, they help trap blood in the penis to maintain an erection. In women, they provide the sensation of tightness and the pulses of climax.
The Problem: Too Loose vs. Too Tight
Most people assume they need to do more Kegels (tightening exercises). But that is only half the story.
1. The Hypotonic (Weak) Pelvic Floor
- Symptoms: Leaking urine when sneezing, reduced sensation during sex, weaker orgasms, difficulty maintaining erections.
- The Fix: Strengthening exercises (Kegels).
2. The Hypertonic (Tight) Pelvic Floor
- Symptoms: This is actually very common due to stress. We “clench” our pelvic floor just like we clench our jaw. Symptoms include pain during penetration (vaginismus), constipation, pelvic pain, and premature ejaculation (the muscles are too tense to hold back).
- The Fix: “Reverse Kegels” or relaxation techniques. If you have a tight pelvic floor, doing regular Kegels will make it worse!
Pelvic Floor for Penis Owners Strong pelvic floor muscles (specifically the bulbocavernosus muscle) are essential for erectile function.
- The Boost: Studies show that pelvic floor exercises can be as effective as Viagra for mild erectile dysfunction.
- The Control: Strengthening these muscles can also help delay ejaculation, giving you more control over your finish.
Pelvic Floor for Vagina Owners
- Sensation: A toned pelvic floor increases blood flow and sensitivity.
- Pain Relief: For those with endometriosis or painful intercourse, learning to relax these muscles (through pelvic floor physical therapy) can be a cure for chronic pain.
How to Identify Your Muscles
Next time you are urinating, try to stop the flow of urine mid-stream. (Note: Do not do this regularly as an exercise, as it can cause bladder issues. Do it once just to locate the muscle).
- The muscle you used to stop the flow? That’s your pelvic floor.
The Workout: Kegels and Reverse Kegels
1. Standard Kegel (For Strengthening)
- Squeeze the muscles as if you are trying to stop passing gas and stop urinating at the same time.
- Hold for 5 seconds. Relax for 5 seconds.
- Repeat 10 times, 3 times a day.
- Do not squeeze your butt cheeks or thighs. Isolate the internal muscles.
2. Reverse Kegel (For Relaxation/Lengthening)
- Inhale deeply into your belly (diaphragmatic breathing).
- As you inhale, visualize your pelvic floor dropping and expanding (like you are gently pushing out a bowel movement).
- This stretches and relaxes the muscles. Essential for people with pain during sex.
When to See a Pro
If you experience pain during sex or incontinence, YouTube tutorials aren’t enough. Seek out a Pelvic Floor Physical Therapist.
- These are specialized medical professionals who can assess your internal muscles.
- It is a vulnerable appointment, but it can change your life. They can manually release tight trigger points and give you a customized exercise plan.
Conclusion
Your sexual health is built on a physical foundation. Just as you train your biceps or your abs, training your pelvic floor can lead to better performance, stronger sensations, and a healthier life. Don’t neglect the hammock!
