Kegels for All: Unlocking Your Pelvic Power

Sexual health and wellbeing encompasses so much more than just the birds and the bees. It’s about understanding your body, embracing pleasure, and feeling empowered in your intimate experiences. Today, let’s shed some light on a topic that often gets overlooked but plays a crucial role for everyone, regardless of gender: the pelvic floor.

What is the Pelvic Floor, Anyway?

Imagine a hammock of muscles stretching across the base of your pelvis, supporting your bladder, bowel, and reproductive organs. That’s your pelvic floor! It’s responsible for everything from bladder control to sexual function, and it deserves some love.

Why Should Everyone Care?

A strong pelvic floor isn’t just about preventing leaks when you sneeze (though that’s definitely a bonus!). It contributes to:

• Sensational Sex: A toned pelvic floor can enhance arousal, intensify orgasms, and improve overall sexual satisfaction for all genders. (Yep, that’s right, folks!)
• Core Stability: Your pelvic floor works in harmony with your core muscles, impacting posture, balance, and even athletic performance.
• Organ Support: A healthy pelvic floor helps prevent pelvic organ prolapse, a condition where organs can slip down into the vagina or rectum (NIH, 2021).
• Pregnancy & Postpartum Recovery: During pregnancy, the pelvic floor supports the growing baby. Strengthening these muscles can aid in easier childbirth and faster postpartum healing.
• Prostate Health: For men, a strong pelvic floor can contribute to better prostate health and potentially reduce the risk of urinary incontinence after prostate surgery.

Pelvic Floor 101: The Basics

• Find It: The easiest way to locate your pelvic floor is to stop the flow of urine midstream (don’t make this a regular habit, though!). Those muscles you squeeze? That’s your pelvic floor!
• Kegels: These exercises involve contracting and relaxing the pelvic floor muscles. They're simple but effective, and you can do them discreetly anywhere, anytime (ASHA, n.d.).
• Beyond Kegels: While Kegels are a great starting point, incorporating other exercises like squats, bridges, and Pilates can further enhance pelvic floor strength and coordination.

Signs Your Pelvic Floor Might Need Some TLC

• Leaking urine when you cough, sneeze, or laugh
• Difficulty emptying your bladder or bowel
• Pain during sex
• A feeling of heaviness or pressure in the pelvis
• Lower back pain

If you experience any of these symptoms, it's worth talking to your healthcare provider. Pelvic floor physical therapists specialize in this area and can provide personalized guidance and exercises to address specific concerns.

Busting the Myths

• It’s only for women: Absolutely not! Everyone has a pelvic floor, and everyone can benefit from strengthening it.
• It’s only for people with problems: A strong pelvic floor is an investment in your overall health and well-being, regardless of whether you're currently experiencing any issues (CDC, 2021).
• Kegels are the only solution: While Kegels are fantastic, a well-rounded approach incorporating various exercises, lifestyle changes, and potentially professional guidance is often the most effective.

Embrace Your Pelvic Power

Remember, sexual health is an integral part of overall health (WHO, 2006). By paying attention to your pelvic floor, you're not just improving your sexual experiences, you're enhancing your quality of life. So, let’s ditch the taboos, embrace open and honest conversations, and empower ourselves with knowledge. After all, a healthy pelvic floor is something to celebrate!

References:

• American Sexual Health Association (ASHA). (n.d.). Pelvic Floor Muscle Exercises. 
• Centers for Disease Control and Prevention (CDC). (2021). Sexual Health. 
• National Institutes of Health (NIH). (2021). Pelvic Floor Dysfunction. 
• World Health Organization (WHO). (2006). Defining sexual health.