The Importance of a Strong Pelvic Floor.
When you practice yoni massage and jade egg exercises you will open like a flower
The Pelvic Floor encompasses the muscles at the base of the abdominal/pelvic cavity. They provide sphincter control over the bladder and bowel. Control over the vaginal, rectal and urinary sphincters is crucial for pelvic floor integrity. Just like you can shut your eye close, you can squeeze the vaginal sphincter. The pelvic floor muscles provide support to the pelvic organs; the bladder, uterus and bowel. They help to withstand fluctuations in pressure that occurs in the abdomen and pelvis. When you cough, laugh, lift or strain- the pelvic floor muscles are at work. If the pelvic floor muscles are not in your awareness or exercised, their integrity and strength will be diminished.
Symptoms of weak pelvic floor muscles can show up after giving birth or from years of being weak and disconnected. Symptoms include urinary incontinence, pain or numbness during sex or an inability to lubricate during sex. Engaging and excising the pelvic floor muscles consciously increases sexual response as the vagina grows in strength and vascularity. This causes the vagina to more easily lubricate and will increase sexual sensation. As women develop their pelvic floor muscles, some find they can ejaculate. Female ejaculation is a powerful and normal sexual response when the pelvic floor muscles are strong and engaged. Women who are articulate in their pelvic floor muscles have heightened sexuality and pleasure.
Who would benefit from a strong pelvic floor?
Pregnant Women
During pregnancy the pelvic floor muscles are under an increase in pressure as the uterus enlarges. If the pelvic floor muscles are strong before birth, it will be easier to re-educate them after birth. Strengthening during pregnancy will make it easier to give birth, as you will have increased awareness and control of the pelvic muscles. The pelvic muscles are your top “athletes in the game of birth”. Exercise will cause an increase in blood circulation to the pelvic floor. During birth, this area will stretch over baby’s head with minimal damage to the tissues and decrease the risk of hemorrhoids.
During labor, the pelvic floor muscles must stretch and relax. The strong and supportive role they played during pregnancy is temporarily paused. Breathe to allow the pelvic floor muscles to stretch as the baby’s head descends. If birth occurs without anaesthesia or medical intervention, the pelvic floor will link the descent of baby’s head with contractions. The pelvic floor will register the increase pressure in the pelvis, and will send a message to the pituitary glad. The pituitary gland releases oxytocin. Oxytocin is a hormone that provokes the uterus to contract. As your baby’s head descends in the pelvis, it puts more pressure on the pelvic floor, which generates more oxytocin to be released. With a few powerful contractions, the baby is expelled from the womb.
Postpartum
In the postpartum period, muscles of the vagina and pelvic floor are slack and stretched. Feedback will be poor. The longer you wait to train the pelvic floor, the more muscle fibers will waste and atrophy. Exercise is the only way to restore the pelvic floor. Exercise will help heal the body despite soreness and fear. If you have a wound or stitches, practicing pelvic floor exercises will increase blood flow to the area.
If you are pre or post menopausal
Working out your pelvic floor muscles will allow you to lubricate naturally during sex and intimacy. Connecting to these muscles will increase your awareness of them and build a relationship to your yoni. Your yoni is the center for creation, pleasure, intimacy and expansion. Increasing your connection to this part of yourself will amplify your ability to create and experience pleasures and intimacy. Many women are told that they cannot lubricate naturally after menopause. This is not true. If you strengthen the pelvic floor muscles and clear emotional blocks with your partner, you will be wet, wet, wet! This is true for all women. Emotional blocks will prevent the vagina from naturally lubricating. If you are not lubricating naturally despite having strong pelvic floor muscles, you know you have some emotional work and clearing to do.
How to exercise your pelvic floor muscles
Practice yoni massage to familiarize yourself with this part of your body. Use your hands to massage the inside and outside of your yoni. Use organic coconut oil to massage the tissues. Massaging will help to open up any areas that are blocked and will release tension. If you feel shame or dirty about the idea of massaging your yoni take a moment to reflect. Get a journal and identify your cultural programming and messaging around sex, sexuality as well as pregnancy and birth. What did your parents, culture, and religion teach you? What is your relationship with your yoni? What is your relationship with your sexuality? Once you have identified these write down new beliefs and new ideas that serve you now. After reflecting then it is time to practice daily yoni massage. Make it a practice to massage yourself each day to build connection and relationship to your yoni. As you do this you may notice outdated beliefs and shame will gradually melt away.
Once you have developed a connection to your yoni it is time to get to work. You are ready to strengthen your pelvic floor muscles! This can be accomplished using a jade egg. A jade egg is a small egg shaped piece of jade that you put inside of your vagina. Before placing the egg into your vagina you will thread a string through two holes in the egg. The string will allow you to pull the egg out of you once you have inserted it.
Secure a comfortable place you feel safe to practice. Undress and lay down. Begin by connecting to your yoni with a yoni massage. When you feel properly lubricated spread your legs open. You may support your thighs with pillows if you would like. Then take your jade egg with the string threaded through it and place it inside the vagina. Place it at the very beginning of the vaginal entrance. Take a few deep breaths to relax your body mind and spirt. Then, on an exhale you will contract and engage the pelvic floor muscles. This will cause the egg to lift, and move up higher into the vagina. On your inhale relax the pelvic floor muscles and pull the egg down to the entrance of the vagina. Continue to sync up the movements with the breath. Practice the exhale and inhale together 10 times.
If at first this seems impossible don’t give up. When you continue to practice you strengthen the pathways between the brain, pelvic floor muscles and vaginal muscles. The vagina is a highly muscular and vascular organ. Often the muscles are disconnected and underdeveloped. Medical procedures in the pelvic region, trauma or fertility issues can all make using a jade egg even more difficult. With dedicated practice you will be able retrain the muscles and build strength. As you get more comfortable with the practice you can progress to more advanced exercises.
Resources
Pelvic Floor Physical Therapists in Northern NJ
Essential Exercises for the Childbearing Year, Elizabeth Noble