The pelvic floor and how to get out of the final trap

Generally, the sexology professionals that we trained more than ten years ago were only informed about the pelvic floor to stop at the explanation of Kegel exercises within the framework of the treatment of vaginismus.

However, after a few years of clinical practice and training, and through the professional relationship with many colleagues, it is easy to detect a fairly general agreement: the importance of the pelvic floor in health, well-being and the positive experience of sexuality is central.

    What is the pelvic floor?

    The pelvic floor is a set of muscles and ligaments that is often one of the big ones forgotten in terms of our health care, but when not in good condition – at least minimal – can lead to significant impairment basic functions nowadays. daytime.

    On the question of why the pelvic floor is importantcan be answered from very different directions:

    • For good sphincter continence.
    • As a basic element in the support of the pelvic organs.

    In this way, good pelvic floor tone would help control the sphincters and prevent organ prolapse. But also There are two very relevant answers from a sexological and psychological point of view:

    • To be able to live a pleasant experience of genital stimulation during erotic encounters. The state of the pelvic floor has a direct relationship in the orgasmic response, in the processes of excitement and even secondarily in desire.
    • So that you can live an unrestricted life laughing, coughing, sneezing, or having a full bladder. Not normalizing having leaks of urine or gas in the face of such life experiences allows us to mobilize ourselves to achieve greater well-being and quality of life.

      The trap of extremes

      There are many articles about it the different vulnerability factors that can impact the good tone of the pelvic floor: pregnancy and childbirth, menopause, constipation, impact sports, moving or carrying weight on a regular basis, overweight… And this leads many people (both men and women have pelvic floor and are therefore sensitive to its negative positive impact ) to the trap of “since I’m not going to make it perfect, I end up doing nothing.”

      We know that this mental trap, which has a lot to do with dichotomous thinking, demanding and setting misaligned goals that don’t bring us closer to achieving change, impacts many healthcare processes. .

      Food is a good example (“since I didn’t eat 100% healthy, I’m in the process of eating over-processed or low-nutrition foods without any measure”), but so is quitting (” even if I had been 10 days without smoking, I caught my breath and I’m already positioning myself to smoke again as before”), or sleeping enough hours (“I’m only going to sleep 6 hours, so what’s the point of stay longer with my laptop”).

      Many times this trap can be accompanied by fears. Fear of trying and failing, fear that what I want to accomplish won’t be good enough for me, fear of realizing my situation is worse than I thoughtI’m afraid it’s too late and things can’t change

        What to do to take care of the pelvic floor?

        We know that fears are often closely linked to avoidance, conformity and self-deception; however, there is always wiggle room, and when it comes to pelvic floor care, here are 3 recommendations.

        1. Distinguish between what is reasonable and appropriate to the situation, and what is not

        Although it may be common, It is not and should not be normal for young people, with or without pathology, to leak urine. Clearly, there is nothing to be ashamed of when a person for organic reasons does not have the full capacity to control their sphincters, but from there to normalize that we can escape a little pee when we laugh a lot or sneeze, there is a great distance.

          2. Know the gradient of care options available to you

          To get out of the dynamic of doing 100% or 0%, it is important have a mental image of what it would be like to do 20%, 38% or 87%.

          There are many options with varying degrees of involvement that can get in the way of taking care of your pelvic floor.

          Find an article on the Internet on pelvic floor exercises and Kegels, see a tutorial on how to eliminate risk factors for the right tone of this musculature, consult a physiotherapist specialized in the pelvic floor for an evaluation, sign up for Pilates in a space where they also train – if they do it well – in hypopressive exercises, get some of the gadgets marketed to make training easier… The options are not few.

            3. Attend key moments

            Having good pelvic floor muscle tone is something that is never wrong. However, in the case of women, Paying special attention during pregnancy, postpartum and menopause is essential.


            This is not intended to be an exhaustive article on the pelvic floor or how to take care of it, but rather a text that encourages us not to get caught up in the trap of “I’m not going to make it perfect, I end up doing nothing “catch us and immobilize us on a subject with such positive potential for our health.

            Author: Diana Lozano López, sexologist and health psychologist at the TAP Center.

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