#Pelvic Floor Muscle Exercises

[aleaqmcure]

Benefits of Pelvic Floor Physiotherapy and Exercises for Women’s Post-Childbirth

The fertility specialists at Aleaqmcure explains benefits of pelvic floor physiotherapy & pelvic floor exercises for Women’s Post-Childbirth.  pelvic floor therapy and pelvic floor exercises offer a valuable solution for new moms. This therapy primarily involves exercises to strengthen the pelvic floor muscles, such as Kegels, core exercises, pelvic floor muscle training and bridge exercises.

[jbfly46]

Some of these hoes pelvic floor muscles are shit because they don’t get enough iron.

[queerhawkeyes]

saw my pelvic floor physical therapist and it turns out I just need to relax

[laylanatorseventeen]

warning for tmi, discussion of medical procedures involving gynecology

god, afab based sexual medicine is so fucking primitive. like I know that I, specifically, have a horror and phobia of penetration but I find it hard to believe ANYONE googling "how to fix pelvic floor" was heartened to read that apparently the only actual medicine or medical procedure that can help is to have a doctor stick what are essentially low voltage cattle prods up inside you.

like can we spend maybe less money on another erectile dysfunction medicine and more on coming up with a way to help people with pelvic floor issues that doesn't sound like a method of torture

[fitnessmantram]

Bladder Control Exercises for Female #short #kegelworkout #pelvicfloorhe...

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[chopeglobal]

We don't appreciate our pelvic floor muscles until things start to go wrong down there.

[elitonebyelidah]

Pelvic Floor Therapy - Elitone

Choose a device that will suit your Pelvic Floor Therapy needs. Talk to a healthcare expert for advice on this. If you want more privacy, get Elitone, an e-stim device, from www.elitone.com.

[bodylove-mamas]

Strengthen Your Body After Pregnancy with Postnatal Pilates

Postnatal Pilates is a low-impact exercise program designed specifically for new mothers to help them recover and strengthen their bodies after giving birth. With a focus on core stability, pelvic floor health, and overall muscle tone, this form of exercise can help you regain your pre-pregnancy strength, reduce postpartum discomfort, and improve your overall well-being. Whether you are a new mom looking to get back in shape or simply looking for a safe and effective way to exercise after pregnancy, Postnatal Pilates can be a great option for you. Start your postpartum fitness journey today with Postnatal Pilates.

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[aleaqmcure]

Pelvic Floor Treatment & Stimulation | Ahmedabad | Baroda | Gandhinagar | Rajkot

Get the Pelvic Floor Physical Therapy treatment in Ahmedabad, Baroda, Gandhinagar, Rajkot by best therapist. Online consultation available.

[batmanisagatewaydrug]

Hi! I have a Kegel question. All the research I’ve done talks about the pelvic floor like I’m…just supposed to know what/where that is? “Tense and relax your pelvic floor!” WHERE. WHICH MUSCLE.

I’ve tried doing the “pause while you’re peeing” exercise but that just feels like I’m clenching my vagina? Is that what I’m supposed feel? Is there a muscle I simply can’t find? And if I’m doing it wrong, how do I do it right?

Thanks Sex Witch,

- 💛

if you're successfully pausing your urine stream mid-pee, then you're doing a kegel. congrats! you found it.

if you're not able to do that then I'm sorry to inform you that your pelvic floor is in fucking shambles; you may want to consult with a urologist about that, especially if you're experiencing any incontinence issues.

[fitnessmantram]

Postpartum Belly Workout #reducebellyfat #weightloss #bellyfatloss #fit...

Pelvic Floor Muscle Strengthening Device 

[archie-sunshine]

sir, may i request my boi starscream having to deal with vaginismus? its the involuntary muscle tensing and spasms that can be due to fear of penetration and other things im coming to terms with myself having it and who else to project onto it than my fave boi

Im sorry to hear that!! I didn't want to make it seem scary or something to be super upset over, so it was hard to portray, so I looked into the condition and read some stuff about it, so here's him doing his kegels to work on training his pelvic floor! sometimes exercise goes a long way, even if the base cause of it is psychosomatic!

[butchpeace]

Pelvic Floor Health for Detrans Women

A disclaimer before we start: I am not a doctor, a PT, or an expert of any kind, I just noticed there was a lack of information about pelvic floor health in the detrans (and trans) communities and I wanted to compile the information that I’ve gained. If there are any issues or you have any wisdom to share, please DM me! I plan to add to this post and edit it over time as I learn more.

95% of females who have been on testosterone report pelvic health issues, which can include urinary leakage or retention, bladder pain, difficulty emptying the bladder, general pelvic pain, pain with sex, vaginal dryness, vaginal atrophy, vaginismus, anal issues, and more. (Source)

Here’s a discussion with a pelvic floor expert on the issues faced by females who have been on testosterone.

If you’ve experienced any of these problems, you’re not alone, and there are things you can do!

Vaginal Atrophy

The vast majority of detransitioning women (and females who are transitioning) have vaginal atrophy, which is a thinning and weakening of the tissues that line the vaginal wall. Atrophy can lead to pain during sex, or with regular movement, bleeding due to small tears in the vaginal lining, narrowing of the vaginal canal, urinary issues, and more.

Because testosterone affects our ovaries, we can think of this issue as something similar to GSM (Genitourinary Syndrome of Menopause). Many of our symptoms mirror what happens to women as they age and their estrogen production decreases.

Treatments for Atrophy

1. Vaginal estrogen comes in the form of creams, suppositories, and insertable rings.

2. Vitamin E suppositories have been found to be as effective as vaginal estrogen in some studies. (Source)

3. Sea Buckthorn oil capsules have been shown to be effective in vaginal health. (Source)

4. Regular sexual activity can help by filling the vaginal wall tissues with blood, which can help to revitalize those tissues.

There are also many options for dryness, including vaginal moisturizers, aloe, coconut oil, and more. Sometimes the simplest natural options can be the most effective! Always talk to your gynecologist and do your own research on products you’re considering buying and make sure the ingredients are safe. Some people may experience yeast infections and other issues when using certain products.

Vaginal atrophy itself is to blame in many cases for the urinary symptoms that many of us report, and treating the atrophy may be all that’s needed in order to improve the urinary symptoms.

In other cases, we also need to look at overall pelvic floor health. I would argue that taking care of your pelvic floor is essential for any woman at any stage of life, since it can help with so many things!

Pelvic Floor Muscle Issues

Pelvic floor health issues can be divided into 2 types - Hypotonicity and Hypertonicity. Both types can lead to bladder issues, among other things.

Hypotonicity is the classic type many women experience after having children or during menopause. It’s also described as having a weak pelvic floor, and kegels are often the best treatment. The YouTube playlist at the end of this post includes videos for beginner and advanced kegel exercise methods and yoga.

Hypertonicity is the opposite type, where the pelvic muscles are chronically tight. For this, the treatment is to use muscle release methods to relax the pelvic floor. Remember - Relaxed muscles are the best at doing their job.

Anxiety can also be a factor in hypertonicity! If you’re often anxious, get used to checking how that feels in your pelvic floor. Many young women experience bladder leakage or discomfort, feeling like you have to go when you don’t, or pain with sexual activity, due to anxiety which causes overly tight muscles.

You wouldn’t think at first that Hypertonicity could lead to urinary symptoms like leakage, but when your muscles are overly tight, they just don’t work the way they should.

Sitting a lot and generally not getting much exercise also causes muscles in the pelvic floor, hips, and hamstrings to tighten and become shorter, so stretching these areas is very helpful.

And when you have a urinary issue, or you’re dealing with the aftermath of childbirth, surgery, or any other medical trauma to the pelvic floor, there can be a tendency to reflexively tighten your muscles all the time, for fear of what might happen if you don’t. Some people with hypertonicity also experience their symptoms getting worse if they do a lot of kegel exercise. In these situations, kegels can become counterintuitive.

That said, using methods to address both types can be the best option for some people. As long as you listen to your body, keep track of how each method makes you feel, and talk with a doctor or pelvic floor PT if you have serious concerns or don’t understand how to do something, you should be able to figure out something that will help!

Vaginismus is also a very common condition that’s connected to hypertonicity and potential mental causes. You’ll know you have Vaginismus if you’ve always had trouble inserting things into your vagina, or if your partner has had trouble with it. Many women describe it as a sensation of the vagina closing up when faced with something trying to get in. You may find that at certain times or with certain objects, you have no problem, and at other times or with other objects, you do. Stretches and massages for hypertonicity can often help with Vaginismus.

Prolapse is a relatively common issue in women who have had kids and older women in menopause. This can also cause urinary symptoms. The incidence of pelvic floor prolapse in females on testosterone is not known, but due to atrophy weakening the walls of the vagina, it’s possible that testosterone will increase your risk. It’s also more common in people who have had a hysterectomy.

Tools

1. Vaginal dilators can be helpful for people who have trouble with Vaginismus or feel like their vagina is small. These are also helpful for people who have difficulty inserting fingers

2. A pelvic wand or vibrator can help you with massage to loosen muscles, if needed

4. Kegel trainers come in various types and can help you perform kegels more effectively if you know that your issue is hypotoniticy

5. Pessaries can help in cases where atrophy has led to pelvic floor prolapse. Make sure you get diagnosed before using one!

6. Your hands! Don’t underestimate the power of using your hands for external or internal massage

The biggest thing to take away from this post is this - Don’t be afraid of your vagina or pelvic floor! Don’t be afraid to try things that may help you improve whatever issues you’re having.

Your vagina is a normal part of your body, and especially when you’re experiencing issues, that’s when it’s time to really learn about it and understand what’s going on. If you’re anything like me, you’ve gone your whole life being too afraid or too uninformed to do certain things or explore your body in certain ways. We need to reduce the fear, stigma, and awkwardness of vaginal and pelvic floor issues, and the first step is to get to know your body. 💪

Exercises

I’ve put together a playlist of YouTube videos that have helped me in this process, which I will continue to add to. I hope they help you too!

And again, please DM me with any information you think is helpful or stories about what worked for you.

And if you’re a medical professional, I would love for you to review this post and suggest edits or additions.

Please share this with all your friends! My intention is for this to be a community resource we can use to spread awareness✌🏼

[johannestevans]

hi, unless i’m imaging things i think you’ve mentioned having written an article about different treatments for vaginal atrophy. do you have a link?

Hey there, Anon!

I have a big, exhaustive guide to vaginal and vulvar stimulation, and I do discuss the impact of vaginal atrophy and a few options toward treating it, but it doesn't go into specific detail.

Vaginal atrophy is caused by decreased estrogen production, and effectively what happens is that the soft, wet tissue on the inside of your vagina - the parts that are formed of mucous membranes - become thinner and dryer. This can lead to pain during sex, difficulty getting sufficiently loose or lubricated for penetration, and it can make the skin there tear a lot more easily, because when it's thinner it's less flexible and has less support from the surrounding tissues, not to mention the increased friction from lack of lubrication.

It's important to remember that while we're at our wettest during sexual arousal, the inside of the vagina - much like the head of the penis inside the foreskin - should always be a little bit wet. That wetness is really important to the vagina performing its regular activities, keeping itself clean and healthy, and not receiving too much friction just from things like walking around.

Even your rectum has important mucous inside it to keep things running a bit more smoothly and to ensure it's never too dry, and this is why too many enemas in a short period can be bad for your anal and rectal health, and your anus is a lot more closed naturally than your vagina, you know?

While more lube during sex is often the first thing people bring up in response to vaginal dryness, that's actually only one facet of potential issues - for people who are on T, for people going through menopause, for people who for whatever reason have an E deficiency or insufficient E in this area, it can cause other problems too - your vaginal canal might get a bit shorter, muscle weakness in the area (especially of the pelvic floor) can make you need to pee more often and more urgently, you might have some spotting, abdominal pain, uncomfortable or burning sensations when urinating.

In combination with the fact that vaginal atrophy can make you more prone to injury, your bacterial flora can be thrown out of whack by this process too, and these are really really important to maintaining a healthy vagina, producing appropriate amounts of discharge, but also to fighting off infection - vaginal atrophy is also associated with recurrent UTIs and other infections.

So, what can we do?

Firstly, pelvic floor exercises are unbelievably helpful, and everyone should be doing them regularly, regardless of gender or genital make-up.

Here's an NHS guide """for women""" but it mostly doesn't use any gendered language for your actual body parts:

These exercises will help strengthen your pelvic floor, and strengthening these muscles will not only help with stuff like potential urinary incontinence or give you a tighter grip that you can better control during penetration (more control in this area can also help you if you're prone to reflexive tightness under stress, e.g. with vaginismus), but when those muscles are stronger and have more density to them, they provide more support to the surrounding area, which can help blood flow and give more structure to the tissues we're trying to support.

Secondly, as well as good lubricants, there also exist vaginal moisturizers - depending on the extent of your atrophy and how much it's a problem (it might be worse, for example, at some points of the month than others), these might help - you apply them every few days and they help your vagina maintain its lubrication.

If pelvic floor exercises and lube and moisturizer isn't helping, your next step is different forms of estrogen - your medical provider will need to tell you what's available in your area and to you particularly, but there's honestly all sorts.

You can get topical estrogen gels and creams that you smear inside the vagina, you can get suppositories that you insert and are then absorbed, you can get rings that you insert and then stay in place for a few months, slowly releasing E over time.

If you're using testosterone, it's more likely that your medical provider would suggest these latter than taking E orally - the great thing about these topical applications is that the E stays very localised to your pelvic region where you need it, much like when you get an IUS and the progesterone stays relatively localised. Taking E orally, you're introducing estrogen to your whole system, and depending on your current hormone cocktail, it might be harder to figure out dosage and effect, especially over time.

If your medical provider hears you're experiencing vaginal atrophy and, if you say that lube and moisturizer aren't sufficient, they immediately suggest moving to vaginal dilators or pain killers, or if they talk about easing your "discomfort" during sex (especially with a presumed male partner) without talking about pleasure or satisfaction, or especially if you've brought up vaginal atrophy for reasons other than sex and their priority immediately jumps to the imaginary partner they want you to be satisfying, I would recommend getting a new medical provider as soon as possible, and probably telling that one to shut the fuck up.

Many doctors, as we know, are scumbags, but some particularly cunty ones' automatic focus for someone with a vagina is that you're providing sex to your (cishet male) partner - they automatically focus less on your pleasure or satisfaction, let alone your health, and more on the idea of reducing pain you're experiencing enough that you'll let that partner fuck you as much as they desire to.

This is not a medical provider that has your best interests at heart, and if they don't afford you humanity in this area, I would have doubts as to others.

If you're having difficulty with a medical provider, I would always, always advise:

Bringing a chaperone with you. You're entitled to a chaperone, you can always bring one, a lot of the time they'll want to say a chaperone can stay out of the room "for your comfort/privacy" but for your comfort and safety, you can also bring them in with you. A chaperone might be a friend or family member or partner, and they don't even need to say anything a lot of the time - just having a witness there can make a medical provider think twice about bullying a patient. I've served as a medical chaperone for quite a few friends, especially because I'm a thin white man, and even as a faggot, doctors humanise me slightly more than they do friends of mine who are perceived as women, who are POC, who are fat, etc.

Ask your doctor the reasoning behind denying a course of treatment, and ask them to document that they are refusing treatment at this time. Once they write it down, it becomes something that's documented and that they can't deny in court, which tends to make them a bit more flexible.

Don't be afraid to go into the doctor having done a bit of your own research. Doctors will tell you not to google things as many doctors have fragile egos and become nervous at empowered patients - with particularly egotistic doctors, you can always phrase your research in the form of questions to make them feel like you're appropriately aggrandising them. "Are there suppositories for this, or creams? Could my UTIs be related to my vaginal dryness? My mother mentioned vaginal atrophy during her menopause, but I didn't really understand what it was. Could you explain? Could that be me?"

Cisgender women are generally better doctors than cisgender men (statistically, despite being underpaid and underrepresented), but obviously cisgender people are often... very cisgender, and cisgender women can be even more painfully cisgender than cisgender men. Most providers won't bat an eyelid at you requesting a female doctor over a male one for a gynecological concern, but you can't go around asking for the most clocky doctor they've got in the back.

What you can do if you're having trouble at your GP is look for your local GUM (Genito-Urinary Medicine) clinic, and see if they'd see you and talk to you about vaginal atrophy - I know several trans people who work as nurses and practitioners in the GUM field, and in general, GUM practitioners will be way more chill about this field.

Unlike your GP, there's no chance of them getting flustered, nervous, or religiously conservative about sex or genitalia, and GUM practitioners are often more chill about queer, trans, and intersex patients because they already see us a lot more, whether because queer people are more on-the-ball about STI testing, or just because many of us enter sex work, and they're more likely to see sex workers. The benefit of this, though, is that you're almost certainly not going to be their first or only patient with x or y element of your body or identity, which can mean they humanise you a bit better and are generally less shit.

I hope that helps, Anon!

[elitonebyelidah]

Explore the FDA Approved Pelvic Floor Exerciser

No one loves wearing adult diapers because of urinary leaks that keep happening when you least expect. If you have been using pads for a long time because you cannot find a remedy, Elitone, an FDA-approved Pelvic Floor Exerciser,is here to save the day for you. You can buy it today for help in exercising and toning your pelvic floor, and in the process, assisting in eliminating urinary incontinence.