P is for Pelvic Health
may is pelvic pain
awareness month
Kiki Maree has been my sensual and sexuality teacher for the past few years. In February of this month, I traveled to Australia to finish my yoni massage/mapping training so I could fully step into this world as a Female Sexuality Specialist. I have been wanting to serve this community in a real way since Kiki convinced me to do her training and I am so excited to be bringing our first program created for vulva-havers to see their pelvic pain and soften it with education and helpful exercises where we utilize the breath to get deeper into the body.
Below is an excerpt from her Nude News Blog where she covers heaps and heaps of helpful information. If you have ever experienced Pelvic Pain then please give yourself the opportunity to read Kiki’s incredibly insightful words.
Embracing Your Pelvis: An Essential Guide to Female Pelvic Health, Pleasure, and Vitality.
Exploring the pelvis is crucial for female-bodied individuals to understand the rhythm and language of their bodies. A healthy and robust pelvic area offers many benefits beyond reproductive health; it forms the root of overall physical and emotional wellbeing, pleasure, and vitality. It's time to delve into the wealth of possibilities hidden within this essential region.
Understanding the Pelvic Powerhouse
The female pelvis is not just a set of bones; it’s a vibrant ecosystem that houses reproductive organs, supports bodily functions, and is integral to sexual health and pleasure. Its muscles - the pelvic diaphragm - act as a hammock supporting organs like the uterus, bladder, and bowel, while the nerves threading through them are involved in sexual arousal and orgasm. Understanding the interconnectedness of the pelvis can open up a new level of self-awareness and pave the way for improved health and happiness.
Benefits of Pelvic Exploration and Health
Improved Physical Health
By tuning into the subtle rhythms of your pelvis, you can identify irregularities and address health concerns at the earliest stages. Strengthening your pelvic muscles through targeted exercises can improve bladder control, reduce the risk of pelvic organ prolapse, and ensure smooth functioning of the digestive system.
Enhanced Sexual Pleasure
A healthy and well-functioning pelvic area is central to sexual wellbeing. Exploring your pelvic region can help you understand what feels pleasurable, leading to better sexual experiences. Pelvic diaphragm strengthening and/or softening (depending) can also enhance sexual sensation and orgasm intensity.
Supports Reproductive Health
Pelvic health has a significant role in pregnancy and childbirth. A strong pelvic diaphragm can ease childbirth and hasten postnatal recovery, while a deeper understanding of the pelvic area can make pregnancy and birthing more comfortable.
Promotes Emotional Wellbeing
The pelvis is a core emotional powerhouse. Unresolved trauma or emotional stress can manifest as pelvic pain or disorders. Conversely, exploring and healing the pelvic area can release stored emotions and contribute to a greater sense of emotional balance and peace.
Fosters Body Literacy
Exploring your pelvis fosters body literacy, enhancing your understanding of your unique rhythms, signals, and needs. This empowerment can lead to informed choices about birth control, gynecological care, sex, and more.
Maintaining Pelvic Health, Pleasure, and Vitality
Pelvic Exercises
Pelvic exercises, like Kegels, or yoni eggs, can help strengthen the pelvic diaphragm muscles. Other forms of exercise that promote pelvic health include Pilates, yoga, and core strengthening workouts. Regular physical activity also improves blood flow to the pelvic area, promoting vitality.
While many people may associate pelvic health with strengthening exercises like Kegels, it's equally important to learn exercises that promote relaxation and softening, especially for those dealing with a tense or tight pelvic floor. In fact, overactive pelvic muscles can lead to issues such as chronic pelvic pain, dyspareunia (pain during sexual intercourse), and urinary urgency or frequency.
Here are a few exercises that can help to relax and soften the pelvic diaphragm
Deep Belly Breathing
Deep, diaphragmatic breathing can help to relax and release tension in the pelvic floor muscles.
Instructions: Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise as it fills with air. Try to keep the movement in your chest minimal. Exhale slowly through your mouth, letting your belly fall. As you exhale, visualize your pelvic floor muscles releasing and softening. Practice this for a few minutes each day.
Pelvic Tilts
Pelvic tilts can promote mobility and relaxation in the pelvic area.
Instructions: Lie on your back with your knees bent and feet flat on the floor. As you inhale, gently arch your lower back, creating a small gap between your back and the floor. As you exhale, flatten your back against the floor, tilting your pelvis upward. This movement should be subtle and not cause any discomfort. Repeat this 10-20 times, focusing on the relaxation of your pelvic muscles.
Child’s Pose (Balasana)
This restorative yoga pose allows for a gentle stretch and release of the pelvic muscles.
Instructions: Kneel on the floor, touch your big toes together, and spread your knees hip-width apart. Exhale and lower your torso between your thighs. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed, focusing on deep, relaxing breaths that expand your back and soften your pelvic floor.
Happy Baby Pose (Ananda Balasana)
This yoga pose helps to stretch and relax the inner groin and pelvic muscles.
Instructions: Lie on your back. On an exhale, bend your knees into your belly. Inhale, grip the outsides of your feet with your hands (if this isn’t possible, use a belt or towel around the feet). Open your knees slightly wider than your torso and bring them up toward your armpits. Position each ankle directly over the knee, flexing your heels. Gently push your feet up into your hands as you pull your hands down to create a resistance. Breathe deeply and let the pelvic floor relax with each exhale.
Mindful Exploration
Understanding your body intimately is the key to pleasure. Mindful exploration using touch or tools like mirrors can help women familiarize themselves with their pelvic anatomy and understand what brings them pleasure.
Professional Consultations
Regular gynecological check-ups and pelvic exams can help detect irregularities early. If any pelvic health issues arise, professionals like physiotherapists, psychologists, and sex therapists can offer valuable support.
Emotional Work
Emotional healing practices like therapy, journaling, or body-based trauma release can address any emotional roots of pelvic issues. This process promotes overall emotional health and improves the body's vitality.
Holistic Health Practices
Healthy eating, stress management, and adequate sleep are fundamental for overall health, including the pelvic region. Incorporating holistic health practices into your lifestyle can improve pelvic health and general wellbeing.
Remember, everyone's body is different, and what works for one person may not work for another. Always listen to your body, and consider seeking advice from a physical therapist or other health professional who specializes in pelvic health for personalized advice and guidance.
