All articles tagged with #pelvic floor
A pelvic-floor physical therapist explains that hip tightness can stem from pelvic position rather than the hip itself, and shares a five-move routine (including 90-90 hip lift and hip shifts) designed to reset pelvic neutrality, open the hip joint, and build core coordination and glute activation—aiming for lasting mobility beyond simple stretching.
As people age, the pelvic floor can weaken, potentially causing urinary incontinence and other symptoms, but targeted exercises and healthy habits can strengthen it and improve quality of life.
A reader asks how to squirt to surprise her fiancé; Slate's How to Do It columnist explains that squirting can happen under the right conditions but shouldn't be forced. The advice emphasizes porn literacy, mutual exploration, and focusing on comfort, pelvic-floor engagement, and G-spot stimulation to boost pleasure, prioritizing joy and connection over performance, and pointing to voices like Lola Jean for context.
Pelvic-floor dysfunction is common in people of all genders and can arise from weakness or excessive tension. A pelvic-floor physical therapist outlines a beginner routine of five moves—glute bridge, inner-thigh ball squeeze, wall sit, quadruped hover with a ball squeeze, and modified side plank clamshell—with cues, a starting set of ten reps, and progression tips, plus guidance on maintaining a neutral spine, steady breathing, and relaxation, and when to seek personalized care.
A Pilates instructor outlines four beginner-friendly moves—bridge, double-leg stretch, plank variations, and squats—to strengthen the pelvic floor. Aim for 15–20 repetitions of each exercise and repeat the sequence 2–3 times, focusing on breath, deep core engagement, and controlled movement to support the spine, pelvis, and internal organs beyond traditional Kegels.
Seven expert tips cover hydration-focused urine color checks, not delaying or forcing urination, mindful pelvic-floor use, recognizing and addressing frequent urination, pelvic-floor exercises, a fiber-rich diet for bowel health, and avoiding bladder irritants to protect bladder function.
After 55, four morning exercises—glute bridges, dead bug, Bird Dog, and incline pushups—focus on building deep core stability (TVA), pelvic-floor strength, and proper posture to reduce lower belly projection. Avoid crunches that can increase abdominal pressure; perform 2–3 sets for each move (as prescribed) to establish a stronger, better-aligned core before chasing fat loss.
A case study of a postmenopausal woman trained in pelvic-floor and breathwork shows she can induce orgasms without genital stimulation, accompanied by a prolactin surge similar to genital orgasms. The findings, measured via blood markers and a vaginal pressure device, indicate NGSOs are biologically real and potentially trainable, though the study’s single participant limits generalizability and calls for larger, deeper research into brain activity and broader applications.
Many women overlook their pelvic floor muscles, which support vital organs and influence sexual, urinary, and digestive health. Factors like aging, childbirth, and hormone changes can weaken these muscles, leading to issues like leaks and pelvic pain. Preventative measures include exercises like Kegels, addressing vaginal dryness, managing constipation, and seeking medical advice for symptoms, to maintain pelvic health as women age.
Using smartphones in the bathroom increases the risk of hemorrhoids by 46%, prolongs sitting time, and can harm gut and pelvic health. Experts recommend limiting bathroom breaks to under 5 minutes and avoiding phone use to protect your health.
Pelvic floor issues can significantly impact quality of life, but strengthening exercises like Kegels, squats, and core workouts can help prevent and alleviate problems for both men and women, especially with age or post-surgery. Regular strength training targeting the pelvic, gluteal, and abdominal muscles is recommended for overall pelvic health.
Men often overlook pelvic floor health, which can lead to issues like incontinence, sexual dysfunction, and pain. Causes include tightness from stress or injury, or laxity from surgery. Treatment involves physical therapy, exercises, and lifestyle changes. Awareness is increasing, helping men seek help earlier.
Sara Reardon, a pelvic floor physical therapist and author, emphasizes the importance of understanding and caring for the pelvic floor muscles, which support organs and influence sexual and urinary health. She highlights common issues like tension, weakness, and dysfunction, and offers tips for prevention and treatment, including exercises, posture, and seeking qualified therapy. Recognizing symptoms early and consulting trained professionals can improve quality of life and address problems like painful sex, urinary leakage, and constipation.
A pelvic floor expert highlights that 70% of people perform Kegel exercises incorrectly, often by squeezing the wrong muscles or moving other body parts, which reduces their effectiveness. Proper technique involves squeezing the rectum and vaginal muscles without moving other parts, holding for about 10 seconds, and doing the exercises 2-3 times a week or daily if needed. Using an app like Squeezy can help ensure correct form and timing.
Men can experience six different types of orgasms beyond the typical ejaculation, including pelvic, prostate, dry, blended, and multiple orgasms, each triggered differently and offering unique sensations. Understanding these can enhance pleasure and reduce pressure, with some types achievable through specific techniques or stimulation.