So you might ask “What does sex have to do with pelvic floor exercises, anyway? A lot, it turns out. I was interviewed for Glamour Magazine, July 2010 on the subject of what these exercises can do to enhance our sex life. This can be read on page 78 “Would You Get a Personal Trainer For Your Vagina”. Of course we are not meaning a gym or pilates class, but rather a session with a physical therapist or a specialist in pelvic floor biofeedback to help you learn the optimal vaginal contraction, also known as Kegel exercises.
While learning and performing these exercises can strengthen the muscles of the pelvic floor that form a hammock supporting our uterus and bladder and rectum, conscious control over these muscles can enhance the sexual experience for you and your partner. Tightening these muscles during intercourse narrows the functional vaginal diameter and makes it feel “tighter”. This increases the friction and sensation and can increase pleasure for both partners. There is more control over timing and intensity of orgasm.
But can you learn to do this on your own? Certainly many women can! Try to tighten the muscles that control the expulsion of gas, the rectal sphincter muscles. Usually all the vaginal muscles will contract with these. Continue to work these muscles holding the contraction for at least 3 seconds, relaxing for 3 seconds then repeating at least 10 reps sitting, standing, and reclining, a few times a day.
If you cannot figure it out yourself, a physical therapist, nurse practitioner, or gynecologist will be able to help.
Some women ask about items that might be helpful, like vaginal weights. Some women find these helpful just to identify the muscles if you cannot figure it our alone but they are not usually necessary.
Give this a try. It can’t hurt as we say, and it might just light the spark you have been looking for.