Today, we’re diving deep (pun intended!) into a topic that’s too often whispered about but deserves to be celebrated: Pelvic Floor Therapy.
Whether you’re recovering from childbirth, noticing changes as you age, wanting to enhance your sexual pleasure, or simply seeking to strengthen your incredible body, pelvic floor therapy is a powerful, positive way to reconnect with yourself. Let’s explore how you can nurture your pelvic floor with exercises, fun tools (yes, toys can help!), and compassionate self-care.
Meet Your Pelvic Floor: Your Hidden Superpower
Your pelvic floor muscles are like the strong, silent heroes of your body. They:
- Support your bladder, uterus, and bowel
- Control bladder and bowel function
- Enhance sexual sensation and orgasm
- Stabilize your core for posture and balance
- Contribute to childbirth and recovery
These muscles deserve our attention, just like our abs or arms do at the gym. Yet, because the pelvic floor is invisible, many people only notice it when something feels “off.” It’s never too late to build strength and vitality.
Fun fact: Strengthening your pelvic floor can lead to stronger, more satisfying orgasms. Yes, please!
Your pelvic floor is also deeply connected to your emotional health. Tension, trauma, and stress can all manifest physically here—so engaging with these muscles lovingly isn’t just a physical act; it’s emotional self-care, too.
Pelvic Floor Exercises: Your Daily Dose of Power
Let’s start with the classics: Kegels!
How to Do Kegels (per the Mayo Clinic and Cleveland Clinic):
- Find your muscles: Imagine trying to stop your urine flow or hold in gas.
- Perfect your form: Tighten the muscles and hold for 3–5 seconds, then relax for 3–5 seconds.
- Breathe naturally: Don’t hold your breath—your abs, buttocks, and thighs should stay relaxed.
- Repeat: Do 10 repetitions three times a day (morning, noon, night!).
Pro tip: Set a gentle reminder on your phone or pair your Kegels with a daily habit like brushing your teeth.
Over time, you can build endurance by holding contractions for 10 seconds, but always prioritize quality over quantity.
Bonus Pelvic Floor Exercises (Beyond Kegels)
Kegels are just the beginning! Incorporating movement-based exercises can help engage the whole core and pelvic system.
Here are a few recommended by experts at the Cleveland Clinic and A Woman’s Touch:
Bridge Pose with Pelvic Floor Engagement
- Lie on your back with your knees bent, feet flat.
- Lift your hips slowly off the floor while tightening your pelvic floor muscles.
- Hold for a few seconds and lower down.
- (Bonus: This also strengthens your glutes!)
Happy Baby Pose (Ananda Balasana)
- A yoga pose that gently opens the pelvic floor and relaxes the hips.
- Lie on your back, bend your knees into your chest, and hold the outsides of your feet.
- Gently pull your knees toward your armpits while keeping your back on the ground.
Deep Diaphragmatic Breathing
- Deep, slow belly breathing helps coordinate pelvic floor relaxation and engagement.
- Inhale and allow the belly and pelvic floor to expand; exhale and gently lift the pelvic floor.
Pro Tip: Practicing relaxation is just as important as building strength. A balanced pelvic floor is a healthy pelvic floor!
Why Bother? The Amazing Benefits of Pelvic Floor Therapy
Besides just “health reasons,” pelvic floor therapy can unlock incredible benefits:
- Greater sexual satisfaction: Better muscle tone = stronger orgasms
- Improved bladder control: Laugh, sneeze, jump—worry-free!
- Enhanced core strength: Better balance, stability, and posture
- More confident body awareness: Feel connected to your sensual self
- Support during pregnancy and postpartum: Easier delivery, smoother recovery
- Reduced pelvic pain: Gentle exercise can ease chronic tension
- Boosted self-esteem: Feeling strong internally can radiate outward into your relationships and daily life
Other lesser-known perks? Stronger pelvic muscles can even support better digestion, reduce hip and back pain, and help improve circulation to the pelvis—giving you a literal glow from within!
And here’s the thing: none of these benefits are about “fixing” anything that’s “wrong” with you. They’re about caring for and celebrating your body and helping it feel even more amazing at every stage of life.
Level Up With Toys: Making Pelvic Floor Therapy Fun
You don’t have to go it alone! There are some seriously fabulous tools designed to make pelvic floor exercises more effective and enjoyable. Let’s spotlight a few gems:
1. Smartballs by Fun Factory
These nonporous, body-safe silicone balls come with a sturdy cord for easy removal. Insert them and go about your day—walking naturally activates your muscles! Perfect for beginners and discreet enough to wear while you do chores or yoga.
Check out Smartballs at A Woman’s Touch!
2. Ami Kegel Balls by Je Joue
A fantastic choice if you love a little progression! This set includes three weights, so as your muscles grow stronger, you can graduate to heavier balls. Think of it like your personal pelvic floor gym!
Available at A Woman’s Touch and other inclusive shops.
3. Perifit+ Smart Kegel Exerciser
This techy tool connects to an app that turns strengthening into a video game. You literally play games by flexing your pelvic muscles—talk about leveling up!
4. Intimate Rose Bendable Pelvic Wand
Designed to help with relaxation and targeted strengthening, this wand is soft, flexible, and ergonomic. It’s a great option if you’re working with muscle tightness or postpartum healing.
5. Bodywand Squeeze Vibrating Trainer
Vibration can increase blood flow and muscle engagement. Plus, the fun factor is high, because why shouldn’t therapy feel good?
Pelvic Floor Challenges (Without the Shame)
Let’s be real: many people experience leaking, prolapse, or discomfort at some point. It’s completely normal, and it’s nothing to be embarrassed about.
Here are a few signs your pelvic floor might need some TLC:
- Leaking urine when you laugh, cough, or exercise
- Feeling a heaviness or bulging in your pelvic area
- Experiencing decreased sexual sensation
- Difficulty controlling gas or bowel movements
- Discomfort or pain during intimacy
Important: These challenges simply mean that, like any other muscles, yours could use some extra attention and care. Think of it like rehabbing a sprained ankle—without shame but rather empowerment and care.
If you’re unsure where to start, connecting with a pelvic floor physical therapist can be an incredibly supportive step. Many therapists even offer virtual consultations to make this journey even more accessible.
Common Questions About Pelvic Floor Therapy
Q: Is it ever possible to overdo Kegels?
Yes! The pelvic floor needs balance—both strength and the ability to relax. Overdoing Kegels without learning relaxation techniques can lead to tension and pain. That’s why working with tools like the Intimate Rose Wand—or even getting a consultation with a pelvic floor physical therapist—can be so helpful.
Q: How long does it take to notice results?
According to Mayo Clinic experts, many women start seeing improvements after about 4 to 6 weeks of consistent practice. Stay patient and celebrate every small victory.
Q: Can toys and devices replace exercises?
Not exactly. Toys are incredible enhancers but still work best alongside daily conscious practice. Think of them as supportive cheerleaders on your journey.
Your Empowerment Toolkit: Resources We Love
Here are some must-visit resources:
- A Woman’s Touch Sexuality Resource Center: Amazing education, products, and compassionate advice.
- Mayo Clinic Pelvic Floor Exercises Guide
- Cleveland Clinic’s Pelvic Floor Therapy Resource
- The National Association for Continence (NAFC): Support, tips, and community stories.
- Pelvic Guru Directory: Find pelvic floor physical therapists near you.
You Are Strong, You Are Glorious
Pelvic floor therapy isn’t about “fixing” you—it’s about celebrating you.
It’s a love letter to your body, a daily reminder that you deserve to feel vibrant, confident, and powerful from the inside out. Whether you’re laughing, running, dancing, making love, or simply breathing deeply, your pelvic floor supports you every moment.
If you’re feeling curious, inspired, or even a little unsure about where to begin—know that you’re not alone on this journey. I’d be honored to support you. Feel free to reach out if you have questions or want to explore next steps together.
You are worthy of feeling amazing in your body—at every age, every stage, every moment.
Note: Always consult with a healthcare professional before beginning any new exercise or therapy regimen to ensure it’s appropriate for your individual health needs.
For In person or Online Sex and Intimacy Coaching support, please contact me here
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