pelvic floor exercises

Pelvic floor exercises have become a massive trend in the past few decades.  No wonder, given the pandemic of pelvic floor issues.  However, the pelvic floor is a highly complex anatomy and many exercises can cause more problems than they fix.

To understand about pelvic floor exercises, it’s essential to understand what your pelvic floor is.  The common misconception that it’s a single muscle has actually lead to people damaging their pelvic floors.

What is the Pelvic Floor?

The pelvic floor is a set of muscles at the bottom of your body.  They hold your internal organs in place.  As oposed to being a muscle, it’s actually a set of muscles.  Inside a womans vagina, if you explore carefully, the muscles can be felt separetely, and there are 16 of them!

Therepeutic massages like Karsai Nei Tsang and Pelvic Floor Work work can be very effective in releasing these muscles.  There are also exercises that you can do to help.

To have a healthy pelvic floor, all the muscles need to work together.  A lot of pelvic floor problems happen when some muscles are too tight and some too loose.  In fact, tension and indeed over developed muscles in the pelvic floor can lead to incontinence and premature ejaculation.

If you are practicing ejaculation control techniques, you are probably aware of the books by Mantak Chia.  These are based on ancient Taoist exercises that follow a tradition of ejaculation control.  However, the books can be misleading, because the exercises are part of a series of practices that should be done together.

Although the books clearly state to only practice with a trained instructor, it is of course hard to resist the temptation to try.  To the western mind, tight squeezes of the pelvic floor seemed the obvious solution.  However, what most westerners failed to pick up was that these are energetic exercises.

In other words, they were about moving energy.  If you do it without the energy awareness, they can be harmful. Be careful also with rough sex and masturbation too.  These can also be damaging.

 

pelvic floor exercises

It is essential to understand how your pelvic floor works

Understanding the Pelvic Floor in the Context of Your Entire Anatomy

It can also be referred to as a diaphragm.  You actually have a set of 7 diaphragms, including the thoracic diaphragm and the cranial diaphragm.  These diaphragms of course have their own functions.  For example, your thoracic helps you breathe and your cranial diaphragm moves the cerebro spinal fluid.

However, to get these working at their otimum, they must work together.  These diaphragms keep not just the fluids but the energy moving in your body.  They are essential for your energy levels too.

One of the biggest factors in this is how you breathe. Tying into that, is levels of tension in your body.  Doctors are right when they say that stress is a big killer.  It interferes with your diaphragms affecting breathing, heart, and detoxification as well as energy levels and concentration.

It is interesting to note that according to taoist theory, a healthy pelvic floor is essential to sto the energy falling out the bottom of the body.  Many yoga exercises involve mulha banda, a tightening of the floor to keep the energy in.  There are even exercises were Taoist women meditate with the heel over the vagina to keep energy in.

What are the Best Pelvic Floor Exercises?

The most important thing that I will reiterate about the pelvic floor is to do it gently.  You are not weightlifting!  In fact this is one of the most delicate parts of your body.  It is important to connect with and feel what you are doing.  Tight squeezing to stop ejaculation can cause premature ejaculation and damage the prostate.

The most simple, safe and powerful exercise for your pelvic floor is to practice belly breathing.  In order to do this, lie down on your back and relax.  Breathe in and out, allowing your belly to fully rise and fall.  You must get to the point where it is happening completely naturally on it’s own.

Belly breathing brings all your diaphragms into alignment.  As you breathe in, each one expands and is gently exercised.  You cna notice your pelvic floor expanding and contracting.  This keeps it strong and supple.

This may take some time to practice.  I was actually practicing it for several months on a daily basis before I got it right.  Twenty minutes a day is a good amount of time.  It may seem simple but getting it right takes practice.  It is an exercise that is good to do daily for life.

Exercising Your Anus, Urethra, Vagina and Perineum

Now, if you want to bring your attention right down to your pelvic floor, and connect with it.  Scan from your anus, forwards through the perineum, and then forwards to your urethra.

Now, very gently, with the energy of a butterfly kissing, start to pulse the muscle in your urethra.  It is the muslce that stops you peeing.  Do it as gentle as possible, and you should feel a pleasurable sensation.  This sensation is your energy activating.

Now move back to your anus, and give it some equal, gentle pulses.  The anus is much larger of course.  Try to isolate the muscles in this way.  First squeeze, gently as possible still, the back of your anus.  Notice the sensation.  Squeeze the left side, then the right side, noticing again the different sensations.  Then squeeze the front.

By doing these exercises gently, you are improving the elasticity of your pelvic floor.  You are also improving the control of your nervous system over these semi involuntary muscles by creating conscious awareness there.

You can do the same exercise with your perineum.  For men, this will mean that you are giving your prostate a gentle massage which is very important.  For women, you can squeeze your vagina entrance, and move up the vagina, activating each muscle individually.

A supple and elastic pelvic floor, where the msucles are working together, and in harmony with the rest of your body is key to health.  Be aware of your pelvic floor.  It is powerful but delicate.

2 Responses

Leave a Reply

Your email address will not be published.