Dr. Joy was featured in the Belcara Health June 2022 Newsletter.

The full text is available below.

The Importance of Pelvic Floor Strengthening for Better Sex

Let’s start by defining ‘better sex’. Better sex can mean different things to different people, but the common denominator here is pleasure. How do most of us measure pleasure during intimacy? Those three little words… did you orgasm?

Orgasms should not be the gold standard of pleasure, as sexual satisfaction is rooted in multiple factors. However, orgasming, or at least feel good sensations in the genitals during sex, is important.

If that is the case, then how do we have better feelings in our genitals - or even better orgasms? By better understanding what an orgasm is and the control we have over this. When describing the four phases of the sexual response cycle, Masters & Johnson defined orgasm (phase three) as “involuntary, rhythmic muscle contractions throughout the body as well as a sense of euphoria and a feeling of tension relief.” Broken down according to anatomy, those with a vagina “experience contraction of the pelvic muscles surrounding the vagina and uterus, followed by release of built-up muscle tension. As where those with a penis experience emission (collecting semen) followed by expulsion (“muscles surrounding the base of the penis contract, propelling semen externally”). This occurs after phase one and phase two, which include increased heart rate, muscle tension, and blood flow leaving us with engorged genitals. 

Orgasms are contractions of various muscles in the body, but most importantly, the pelvic floor. If we work on strengthening our pelvic floor muscles, we can seemingly have better orgasms. Through a full body approach, it is important to strengthen the muscles of your abdominals, back, hips, and inner thighs, as they contribute to the strength of the pelvic floor. Pelvic floor physical therapists provide guidance on how to properly activate your pelvic floor muscles.

Full engagement of these muscles (the layers of muscles at the bottom of your pelvis that wrap around the vagina or penis and anus) require a lift and a squeeze. To do this, take a deep breath in. As you exhale, imagine your muscles tighten as if to stop the flow of urine. You should also feel a closure or tightening occurring at the anus too. Then relax and let those muscles go. Performing these contractions each day in various positions - laying down, sitting, or standing up - will help to strengthen your pelvic floor muscles. You can also start to incorporate them into your exercise routine. Any time you engage your abdominal muscles, engage your pelvic floor as well.

An important thing to note: a common issue that impacts the pathway to better sex is pelvic pain. If you are experiencing pain during intimacy, pelvic floor strengthening is not appropriate for you.

If you're interested in connecting with Dr. Joy Noble, click here. 

Originally published June 9, 2022