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More like guidelines and a lot less like definitions.

Pelvic Floor Health

The pelvic floor muscles are the most important when it comes to sexual wellness, as well as bladder and bowel support. There can be multiple forms of dysfunction, most commonly is incontinence or leakage, vaginismus, overactive bladder, prolapse, or hypertonic (tense) muscles.

The Pelvic floor is the site of orgasms. The involuntary spasms of the pubococcygeus muscle or PC muscle and the puborectalis muscle, are what we call orgasm. Having healthy toned muscles here makes better blood flow, more sensation and easier bigger orgasms. The psoas muscle is also connected to this area and enjoys release exercises or massage.

Certain conditions may worsen pelvic floor dysfunction, such as endometriosis, Polycystic Ovarian Syndrome, and post-pregnancy will feature in many patients who have to see medical support for their pelvic floor. The majority of those with pelvic health issues will report moderate to severe impacts on their sex life and mental health.

In 2022, a survey was conducted with 25,000 US women showing 32% of women were experiencing some form of pelvic floor disorder.

There is nothing to be ashamed of regarding naming a condition and seeking professional help for it, regardless of gender.

There is a lot that can be done to maintain the health of your pelvic floor muscles, and for many people this can help prevent pelvic floor issues from becoming a problem.

If you do have a problem it is best to consult a professional so that you can ensure that you get the right treatment.

Improving Pelvic Tone

"Prevention is better than cure" when it comes to pelvic floor dysfunction. Your pelvic floor can be kept strong through kegel exercises, and there are plenty of resources out there (apps, tens machines, even toys) to help you learn how to do kegels properly.

Kegels are quick, easy, and considered important for sexual health. People born with penises can also do kegels and benefit from pelvic floor toning, since these muscles are responsible for bladder control and play a role in healthy sexual function, among other things. Doing squats is possibly as, or more effective for Pelvic floor health.

Remember that your pelvic floor is a group of muscles. And like any muscles, they need to be engaged in order to stay toned and healthy. Some research even suggests that orgasms are good for toning the pelvic floor muscles (so yey for us)!

This means there is hope to turn things around if pelvic floor issues are a concern for you, especially if you're in the early stages of noticing symptoms such as incontinence!

Improving Pelvic Relaxation

While many issues with pelvic floor health are related to pelvic muscle strength some folks also have the opposite problem - a hypertonic pelvic floor.

In cases of a hypertonic pelvic floor kegels are not recommended. Instead relaxation and stretching (similar to yoga poses) are.

TENS machines can also benefit hypertonic muscles.

Vaginismus and vulvodynia are medical conditions associated with a hypertonic pelvic floor, which can make vaginal penetration uncomfortable, painful or even impossible. Luckily, those conditions are treatable with the help of a gynecologists and/or a psychotherapist. See the "Resources" section below for more information.


Further information, including self-management for all identities, can be found at:

Learn about vaginismus, vulvodynia and other conditions that make vaginal penetration painful:

Learn more about how to tone your pelvic floor:

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