Strengthen your Pelvic Floor & Kegel Exercises
(Improve your Sex Life Series Article #3)
In my previous article of this series “ Improve your sex life during the Peri, Post, and Menopause stage ”, I was discussing the importance of using lub, in case you find intercourse is not satisfactory, related to vaginal dryness.
If that is your case, please refer to that article before you continue reading about strengthening your pelvic floor.
Another issue related to menopause and having a complete sexual life is how healthy your pelvic floor is. Some women have said that since menopause, their vagina wall seemed to have gotten loose and because of that they stop having sex.
Kegel exercise helps to strengthen the pelvic floor of your vagina. But, what are Kegel exercises?
According to Cleveland Clinic the, Kegel Method is composed of a series of exercises that not only can help prevent your urine from leaking, but can also help prevent the accidental passing of poop (stool) or gas and may even help to improve your orgasms. Keeping these muscles ‘fit,’ helps keep your uterus, bladder, and your bowel from sagging down into the vagina. If this happens, the condition is called pelvic organ prolapse.
For those of you who have never done Kegel exercises before, this is how I suggest you start incorporating them in your daily routine. You can do this method in the morning when you wake up or at night before you go to sleep.
Lay comfortably on your back, underwear is optional. You can also listen to calming music while doing your kegel exercises. If you are like me, you can listen to Do the Kegel song on YouTube. It is an upbeat squeeze along song to get you accustomed to doing your Kegel exercises. Now that you have your music taken care of and you are laying on your back, start by squeezing the muscles in your vagina. It is more or less the same method that you would use to hold in your urine. You can start by squeezing it and letting go a couple of times. You can do it for about a minute, then take a break and do it for another minute. It is recommended that you do not hold your breath; therefore, please try to breathe normally. Do not squeeze or tighten any other part of your body while you are doing your Kegel exercises.
Once you are accustomed to doing your Kegel exercises, you can hold the squeeze longer. I would suggest about eight seconds, then let it go, then another eight for no more than two minutes. I have also heard of women who squeeze their legs together while doing their Kegel exercises laying down. The benefit of this is a self-induced orgasm. When you have mastered your Kegel exercises, you can try them standing up, and you can do them whenever and wherever you feel like doing them during the day.
For more instructions on kegel exercises, please refer to this instructive video by Michelle Kenway
I also believe that you should feel comfortable and confident in advocating for what is enjoyable and satisfying to you. If you do not feel comfortable trying the above methods, you can also ask for advice from your gynecologist as they will be able to assist you. If you can not discuss the issue with your gynecologist, you can also make an appointment with a sex therapist. They will be able to give you specialized guidance.
Whichever path you choose, I know that you will be Satisfied.
Continue following this series of articles, next I will be talking about the Challenges of Dating as we Age!
With sincere satisfaction and a touch of spice.
Amy Arrindel.
Aging. Body Health. Body Health. Menopause. Menopause & Sex Life.
Photo by @we-vibe-wow-tech
