How to Relax & Release Your Pelvic Floor for Better Sex

Sexual Dysfunction Mini Series

PART ONE: What Causes Sexual Dysfunction?

PART TWO: 2 Ways to Treat Sexual Dysfunction

PART THREE: How to Relax and Release Your Pelvic Floor for Better Sex

PART FOUR: The Best Exercise for Better Orgasms

Did you know that relaxing your pelvic floor can actually help resolve sexual dysfunction? Many people are told to do kegels to improve sex, but actually the opposite—relaxing your pelvic floor—is often more helpful. In part 3 of our mini-series on sexual dysfunction, we dive into how to determine if your pelvic floor is "too tight" and how to relax your pelvic floor to improve sex.

In this post, we'll look at 3 ways you can relax and release your pelvic floor for better sex. Whether you're dealing with arousal challenges, orgasm difficulties, or simply want to elevate your sexual well-being, these methods can make a significant difference in your sex life!

The Connection Between Pelvic Floor Health & Sexual Dysfunction

97% of cases of sexual dysfunction can be attributed to pelvic floor muscle dysfunction.

The good news is that addressing the root cause (pelvic floor muscle dysfunction) of most sexual problems can significantly improve your intimate experiences. 99% of individuals with pelvic floor dysfunction have tight pelvic floor muscles filled with trigger points. Pelvic floor muscle spasm, which results in a tight and uncomfortable pelvic floor, is a common underlying issue. If you're struggling with sexual function, particularly if you have a tight pelvic floor, it's crucial to focus on relaxing these muscles and releasing those troublesome trigger points. Doing so can be the key to enhancing your sexual health.

How do I know if my pelvic floor is “too” tight? 

A "tight" pelvic floor can present itself in numerous ways, and you might not immediately recognize the connection between these symptoms and your sexual health. Here are some of the most common indicators of a "tight" pelvic floor:

• Pain in the pelvis, perineum, tailbone, hip, or low back 

• Urinary urgency/frequency

• Difficulty emptying your bladder or bowel

• Pain with sex, especially upon penetration

• Difficulty with physical arousal 

• Inability to orgasm 

• Erectile dysfunction

• Early ejaculation

• Constipation

• Bloating

A pelvic floor that is too "tight" causes it to be dysfunctional. I know what you’re thinking - “Don’t we want a tight pelvic floor? Isn't a tight muscle stronger? Wouldn't a tight pelvic floor lead to better sex?" The answer is NO. When a muscle is too “tight” it is essentially stuck in a contraction. This is also known as a muscle spasm. A muscle that is in spasm does not get as much blood flow, and it cannot move through its full and necessary range of motion. If you remember from the first blog in this series, sexual function is all about blood flow. The movement of the pelvic floor muscles bring the necessary blood flow to the genitals for arousal to occur. If the pelvic floor muscles are too "tight" and stuck in a spasm, they wont be able to move through the full range of motion necessary to pump blood to the genitals, arousal becomes difficult and orgasm can be a real challenge. 

So what can be done to resolve a "tight" pelvic floor?

3 Methods to Treat a Tight Pelvic Floor

1. Self-Trigger Point Release

Releasing trigger points in your pelvic floor muscles is a powerful way to alleviate dysfunctional muscle tension. This can be done by using a specialized tool called the Therawand. You can locate trigger points in your pelvic floor muscles and apply pressure (both internally and externally) to release them. This technique is taught in The Core Recovery Method® and can significantly reduce muscle tightness and discomfort, allowing for better sexual experiences. Self trigger point release is recommended 2 times per week until symptoms are resolved. Then once your symptoms have resolved, you can use the trigger point release once or twice a month as a good preventative treatment. 

2. Belly Breathing While Lying Down

Breathing techniques play a crucial role in pelvic floor relaxation. Belly breathing is best practiced when while lying down on your back or on your side. Breathing in this way allows your pelvic floor muscles to relax and is an excellent compliment to self trigger point release. This technique enhances your ability to relax and release tension in the pelvic floor muscles, promoting better blood flow and function. I recommend practicing belly breathing 1-2 times per day for those who have a "tight" pelvic floor. 

3. Hypopressive Training 

Hypopressive training is an incredibly effective way to restore optimal pelvic floor muscle tone. The breathing and postural techniques used in hypopressive training lengthen the pelvic floor muscles, facilitate reflexive activation of the pelvic floor muscle fibers, and take the pelvic floor through its fullest range of motion. When practiced regularly, it can completely resolve pelvic floor dysfunction and allow you to have great sex! 

Taking Charge of Your Sexual Wellness

Combining these three methods creates a comprehensive approach to healing your pelvic floor and enhancing your sexual experiences. Taking the initiative to treat pelvic floor dysfunction can lead to a more fulfilling and satisfying sex life.

If you're experiencing sexual difficulties or challenges with arousal, optimizing your pelvic floor muscle health can be the key to resolving these issues. Through The Core Recovery Method® Online Program, you can learn how to heal pelvic floor muscle dysfunction and optimize pelvic floor muscle health, leading to better sex!