35. HOW TO KEGEL FOR BETTER SEXUAL HEALTH (LIVE)
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ARE YOU USING YOUR PELVIC FLOOR TO EXPERIENCE BETTER SEX AND ORGASMS?
[This episode was recorded live as part of the Hong Kong Podcast Festival 2021]
On this live episode, Sara is joined by Trista Chan, a Pelvic Health Physiotherapist from Joint Dynamics to discuss the link between the pelvic floor and the role it plays in our sex lives.
Trista explains what exactly the pelvic floor is and how to locate these muscles in the body. We also discuss the numerous sexual health benefits of strengthening the pelvic floor for all genders through Kegels and other physical exercises.
We discuss the lack of awareness surrounding the pelvic floor, and dispel the notion that strengthening the pelvic floor is only relevant to women post-childbirth.
In fact, men also have a pelvic floor, which helps them experience stronger erections as well as other health benefits.
Trista then guides the live audience a practical step-by-step process of how to do a Kegel, and encourages everyone to take the opportunity to practice doing Kegels whenever they can. Boring office meetings will never be the same again!
Check out this short and informative episode to learn more about Kegels the correct way, and how they can potentially improve your sex life!
More Juicy Bits on the Show
1:57 – 2:36 - What is the Pelvic Floor and the role it plays in our sex life
6:26 - 8:51 - Health benefits of the Pelvic Floor
11:15 – 11:56 - History of Kegels
13:25 – 17:38 - The proper way to do a Kegel
18:11 – 19:10 - Live audience does a Group Kegel
20:10 – 20:58 - Vagina weightlifting
22:16 – 23:10 - How to start your Kegel routine
How to Strengthen Your Pelvic Floor with Kegels:
Find the right muscles: First rock around to find your sit bones, and create awareness of the area and muscles. Your pelvic floor muscles are the ones you use to stop your pee or a fart escaping. Not your ab, thigh or butt muscles.
“Contract and Lift”: To do a Kegel properly, contract your pelvic muscles and then lift up. For women, think about lifting a tampon up or deeper into the vagina. For men, think about bringing your “nuts to the guts”. Try it for three seconds at a time, then relax for a count of three.
Learn to breathe. It’s important to keep breathing while doing Kegels and not hold your breath. Take a deep breath to relax and as you breathe out squeeze the pelvic floor inwards and upwards.
Work them into your daily routine: Boring meetings, waiting for a bus are great places to do Kegels!
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Words of Wisdom
“So in general for the pelvic floor, we have two main functions. One is for relaxation and one is for contractions. So we know that our pelvic floor contracts to stop us from peeing and to support our pelvic organs. But what is most important to sex is it allows you to ejaculate and achieve a better orgasm.”
“When our pelvic floor relaxes, which is really, really important, especially for females, because you’ve heard a lot of people saying, ‘Oh my god, sex is quite painful’, it’s actually just because your pelvic floor doesn’t know how to relax and you are not allowing whatever you want to put in there, to go in there.”
“Kegel exercises are not the only thing we can do to strengthen our pelvic floor. General physical exercise, putting a bit more loading on your pelvic floor with different exercises, for example jumping, or weight lifting.”
“If you find that doing more Kegels actually makes your problem worse, then it’s time to find some medical health provider because it could be that the muscle is too tight and is causing you problems.”
Other Great References You’ll Love
Kegel Exercises app – This app teaches you Kegel exercises for women’s health.
Five Ways to Strengthen Your Pelvic Floor – An article offering numerous ways to exercise and strengthen your pelvic floor.
NHS Squeezy App – An excellent app that offers visual guides, tailor settings, and even a diary to track your progress.
11 Best Kegel Exercisers 2020 - The best exercises to strengthen the pelvic floor and increase both the duration and intensity of orgasms.
TELL US WHAT YOU THINK!
What are you doing to look after your pelvic floor health?