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cover of episode Episode 398: How To Optimize Your Pelvic Floor

Episode 398: How To Optimize Your Pelvic Floor

2025/5/20
logo of podcast Sex and Psychology Podcast

Sex and Psychology Podcast
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J
Justin Lehmiller
S
Sara Reardon
Topics
Justin Lehmiller: 传统观念认为凯格尔运动能增强性功能，但并非适用于所有人，尤其是盆底肌已经紧张的人。我们需要了解凯格尔运动是否适合自己。 Sara Reardon: 凯格尔运动确实可以增强阴道力量和性高潮，但如果盆底肌本身就紧张或痉挛，过度收紧反而会加重症状。因此，需要根据自身情况判断是否适合进行凯格尔运动。如果存在尿失禁、盆腔器官脱垂等问题，可能需要加强盆底肌力量；而如果存在尾骨疼痛、性交疼痛等问题，则可能需要放松盆底肌。有些人可能既有紧张又有虚弱，情况会更复杂。对于性功能障碍的人，放松可能比加强更重要，除非是感觉减退或性高潮较弱的情况。使用凯格尔训练设备可以帮助那些难以确定自己是否在进行收缩的人，但一旦你变得更强壮和自信，就应该停止使用，以便在不同的姿势下进行凯格尔运动。进行凯格尔运动时，要想象用阴道吸起一杯奶昔，或者收紧肛门，而不是仅仅收紧臀部或夹紧大腿。凯格尔运动不仅仅是收缩，还包括快速收缩和放松，以及进行耐力保持，同时在不同的姿势下加强肌肉。

Deep Dive

Chapters
This chapter explores the importance of pelvic floor health in sexual function. It discusses when Kegel exercises are beneficial, how to perform them correctly, and the equal importance of pelvic floor relaxation. The role of pelvic floor muscles in sexual experiences is highlighted.
  • Kegel exercises may not be suitable for everyone, especially those with overly tight pelvic floors.
  • Pelvic floor relaxation is as crucial as strengthening.
  • Correct Kegel exercise technique involves a squeeze and lift, not just tightening the buttocks or thighs.
  • Different types of Kegel contractions (quick squeezes and longer holds) and varying positions are recommended for optimal results.

Shownotes Transcript

If you want to maintain your sexual function and wellbeing, it’s important to pay attention to your pelvic floor! In today’s show, we’re going to talk about how to keep your pelvic floor in shape and resolve common problems with it. It turns out that optimizing your pelvic floor can help with a wide range of issues, from dealing with painful sex to having more (and better) orgasms.

I am joined once again by Sara Reardon, a board-certified pelvic floor physical therapist and founder of The V-Hive), an online, on-demand pelvic floor fitness platform. She is author of the new book FLOORED: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage.)

Some of the specific topics we explore include:

  • How do you know whether Kegel exercises are right for you, and how do you do them correctly?

  • Why is learning pelvic floor relaxation just as important as strengthening?

  • What are some things we can do in everyday life to improve pelvic health?

  • How can pelvic floor training help relieve sexual pain?

  • What are some of the other benefits of pelvic floor training?

You can check our Sara’s website) to learn more about her work.

Got a sex question? Send me a podcast voicemail to have it answered on a future episode at speakpipe.com/sexandpsychology.)

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Passionate about building a career in sexuality? Check out the Sexual Health Alliance. With SHA, you’ll connect with world-class experts and join an engaged community of sexuality professionals from around the world. Visit SexualHealthAlliance.com) and start building the sexuality career of your dreams today.

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Credits: Precision Podcasting) (Podcast editing) and Shutterstock/Florian (Music). Image created with Canva; photos used with permission of guest.