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Pelvic Floor Health: An In-Depth Guide to Strength, Functionality, and Wellness

Welcome to the Sexual Wellness for Women Podcast – your trusted resource for sexual wellness during menopause and different stages of life. I’m your host, Allie, a board-certified sexologist and certified integrative wellness coach. As I pursue my PhD in mind-body medicine, I’m dedicated to providing you with the knowledge, tools, and support you need to navigate the complexities of sexual wellness.

As a sexologist and integrative wellness coach, I combine scientific knowledge with a compassionate and holistic approach. I believe in the power of mind-body connection and the transformative potential of embracing our unique sexual selves. Together, we’ll navigate through the complexities and debunk myths surrounding sexual wellness during menopause and different life stages.

So, whether you’re in the midst of menopause, perimenopause, or simply seeking guidance on sexual wellness, this podcast is for you. It’s time to prioritize your sexual well-being and embrace the vibrant, confident, and fulfilled woman you are.

Today is Thursday, 9/7/2023 –thank you for tuning in and giving me a listen.

And don’t forget if you like this episode, please give it a 5-star rating, review or share with 3 friends!


Don’t be afraid to explore different types of sexual activity (as long as it’s consensual and safe). Variety can enhance sexual enjoyment.

TOPIC: Pelvic Floor Health: An In-Depth Guide to Strength, Functionality, and Wellness

Introduction: The Importance of Pelvic Floor Health

The pelvic floor might be a topic of conversation other than daily. Still, its health is crucial for various biological and sexual functions. The pelvic floor is a layer of muscles supporting vital organs like the pelvis’s bladder, bowel, and uterus. Given these organs’ integral roles in daily life and sexual health, maintaining a robust and resilient pelvic floor can significantly enhance your quality of life. This comprehensive guide, backed by expert insights, aims to unravel the complexities of the pelvic floor and offer actionable advice for its care.

The Pelvic Floor: Anatomy and Functions Unveiled

Understanding the anatomical layout of the pelvic floor is a fundamental step in learning how to maintain its health. This muscle group essentially functions like a hammock, stretching from the pubic bone at the front to the tailbone at the back. It serves to:

  1. Support Pelvic Organs: This includes the bladder, bowel, and uterus in females.
  2. Aid in Urinary and Fecal Control: It helps in the continence mechanism.
  3. Play a Role in Sexual Functions: It contributes to sexual arousal, lubrication, and the ability to climax.

Knowing these muscles’ role in your overall health can help you target them more effectively during exercises and therapies.

Identifying Risk Factors for Pelvic Floor Dysfunction

The health of your pelvic floor isn’t solely under your control; several external factors can lead to dysfunction:

Pregnancy and Childbirth

The added weight of the fetus places direct stress on the pelvic floor muscles. Vaginal childbirth can cause tears, stretches, or weaken these muscles, sometimes leading to dysfunction.

Hormonal Changes and Aging

Especially during and after menopause, hormonal shifts can affect the muscle tone and elasticity of the pelvic floor.


Excessive body weight puts additional pressure on the pelvic floor, leading to issues like incontinence.

Chronic Constipation or Straining

Persistent straining during bowel movements can weaken pelvic floor muscles over time, causing them to lose efficacy in supporting the pelvic organs.

Comprehensive Strategies for a Healthy Pelvic Floor

The Role of Kegel Exercises


Identifying your pelvic floor muscles is the first step. Imagine you are trying to stop urination or prevent passing gas to target these muscles. Once identified, contract these muscles and hold for 3–5 seconds before releasing.

Frequency and Repetition

Aim for three sets of 10–20 contractions daily. Each contraction should be held for 3–5 seconds.

Expert Consultation

Consult a healthcare provider for proper diagnosis and to tailor an exercise regime that’s appropriate for you, especially if you have existing pelvic floor issues.

Weight Management: More than Just Calories

Excess weight puts added pressure on your pelvic floor. Alongside regular exercise, a balanced diet rich in fiber, protein, and essential nutrients can help you maintain a healthy weight.

Minimizing Strain: Techniques for Easier Bowel Movements

Avoid straining during bowel movements by including more fiber in your diet and adopting positions that align the rectum for easier passage, such as squatting.

The Importance of Hydration

Well-hydrated tissues are elastic and function more efficiently, which is crucial for a muscle group in a constant state of tension and relaxation.

Quit Smoking: A Lesser-Known Benefit

Smoking harms the circulatory system, reducing blood flow to various body parts, including the pelvic floor. Quitting smoking can result in better pelvic floor health.

When to Seek Medical Help

If you are experiencing symptoms like frequent urination, incontinence, or pelvic discomfort, do not hesitate to consult a healthcare provider. Treatments may include medication, pelvic floor physical therapy, or surgical options for severe cases.

Additional Tips and Considerations

  • Consistency is Key: Like any muscle group, the pelvic floor requires regular and consistent exercise to remain strong and functional.
  • Convenience of Kegels: These exercises are discreet and can be done virtually anywhere, making integrating them into your daily routine effortless.
  • Focus on Pre- and Postpartum Care: The importance of pelvic floor health escalates during pregnancy and after childbirth. Initiating Kegel exercises post-delivery, upon medical clearance, can alleviate and prevent issues like urinary incontinence.
  • Consult Experts for Personalized Guidance: Consult a pelvic health physiotherapist or healthcare provider specializing in pelvic floor health for personalized recommendations.

Conclusion: Empower Yourself Through Knowledge and Action

By understanding your pelvic floor’s anatomy, risks, and care strategies, you can proactively maintain its health and functionality. A strong pelvic floor enhances your quality of life, contributing to better control over bladder and bowel functions and improved sexual health. It’s always possible to start caring for your pelvic floor. Consult professionals for personalized advice tailored to your specific needs.


Disclaimer: This guide is intended for informational purposes only and should not be used as a substitute for professional medical consultation and treatment. Consult your healthcare provider for a diagnosis and treatment plan appropriate for you.


Thank you for joining me on this episode of “Sexual Wellness for Women.” If you found the information valuable and enjoyed the discussion, I would truly appreciate it if you could take a moment to rate and review the episode. Your feedback helps me reach more people and spread the message of sexual wellness.

Remember, the more listeners we have, the more people I can help have their “ah-ha” moments when it comes to their sexual well-being. So, please share this podcast with your friends, family, and anyone who can benefit from our discussions.

And speaking of helping others, don’t forget to follow me on Facebook, Instagram, TikTok, and Wisdom. I share even more tips, tricks, and inspiration on these platforms to support you in your journey towards sexual wellness.

Lastly, I want to remind you that you are a wonderful sexual being. Embrace your uniqueness, take care of yourself, and prioritize your sexual well-being. Remember, pleasure and fulfillment are your birthright.

Thank you for tuning in, and I hope you have a passionate week ahead. I’ll catch you next time for more empowering conversations on “Sexual Wellness for Women.”

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