Is it even possible that there could be a way to improve sexual health without resorting to prescribed medications or invasive treatments? The answer may be within your own body, i.e., muscles in your pelvic area. These pelvic floor muscles hold many keys to sex function for men and women alike, and maintaining them with focused exercises will help you unlock the mysteries of a much more satisfying and fulfilling sexual life.
Read this blog to understand the pelvic floor exercises for men and women that can be performed to improve their sexual health and have quality time in bed.
Your pelvic organs, such as your bladder and bowel, and, uterus (for women) rest on the pelvic floor muscles in a hammock-like creation. These are responsible for maintaining the continuity of urination, bowel movements, and also, very importantly, sexual function.
In men, this can help improve erectile function, give better control over ejaculation, and increase pleasure. For women, they can contribute to increased sensation, stronger orgasms, and better overall sexual health.
Also known as Kegel exercises, pelvic floor exercises are easily performed by men and women for harmless movements of the pelvic floor muscles. If this set of exercises is followed regularly, many benefits can be derived from them that directly impinge on sexual health:
The well-set pelvic floor promotes proper blood flow to the pelvic regions, which is quite vital in sexual arousal and response. Increased blood flow may result in harder erections among men and increased sensation in women.
The exercises for the pelvic floor muscles heighten the sensations along the genital areas and increase the pleasure derived from sexual relations.
The presence of strong pelvic floor muscles in men promises better control over ejaculation, cutting down on the frequency of premature ejaculation, hence allowing longer sexual intercourse.
In both men and women, orgasm becomes more intense and satisfying with increased pelvic floor strength. Thus, contractions at the time of orgasm may be related to rhythmic tightening of the pelvic floor muscles. One may expect that the contractions would be stronger if their pelvic floor muscles were stronger.
The fact that one is in control of the pelvic floor muscles may contribute to increased sexual confidence, hence allowing the experience to be less strained and more pleasurable for both partners.
Pelvic floor exercises are not at all complicated to do and can be done almost anywhere. Here's a step-by-step guide to get you started:
Identify your pelvic floor muscles by locating them. One way to do this is by attempting to stop the flow of urine midstream. The muscles utilized in doing so are your pelvic floor muscles. However, this is only for test purposes and should not be regularly done, since it may lead to other problems.
Kegel exercises can be done while one is lying down, seated, or even standing. Take up whatever position is most comfortable for you.
Once you have found your pelvic floor muscles, tighten them for 3-5 seconds as if to stop the flow of urine. Make sure you aren't contracting other muscles, such as those in your abdomen, buttocks, or thighs.
After holding the contraction, relax your muscles for an equal amount of time. This is one repetition.
Do 10-15 repetitions per session, three times daily. Increase the length of the 5. contractions as your muscles get stronger.
The most important thing about pelvic exercises is that it takes persistence. Just like any type of training, the more frequently you do them, the stronger your muscles will be to give you better results. Do these exercises at home while watching TV or on the way to work, even at your desk.<br
Pelvic floor exercises for men and women can help them improve sexual health and well-being in a natural yet effective manner. By spending only a few minutes per day on these exercises, you gain more pleasure, more control, and an overall very satisfying sexual life. Always remember to consult a healthcare professional if there's anything you are ever unsure about.
Dr. Leena Daware, a well-known physiotherapist, has certain expertise in pelvic rehabilitation. These pelvic floor muscle exercises are best done with expert advice and personalized therapy under an experienced physiotherapist.
Also read- Common Pelvic Health Issues and How a Physiotherapist Can Help
