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Pelvic Floor Therapy for An Improved Sex Life

Terapi Lantai Pelvis untuk Kehidupan Seks yang Lebih Baik

by Ericka Long in Blog VuVaGirl

Wanita di seluruh dunia telah kecewa dengan kehidupan seks mereka kerana aktiviti itu dipenuhi dengan lebih banyak kesakitan daripada keseronokan. Istilah perubatan untuk hubungan seksual yang menyakitkan ialah dispareunia dan ia boleh menjadi hasil daripada pelbagai isu asas, salah satunya adalah kelemahan pada otot lantai pelvis.

Apakah itu Terapi Lantai Pelvis?

Lantai pelvis ialah sekumpulan otot yang terletak di bawah pelvis, yang, selain memainkan peranan penting dalam hubungan seksual, juga menyokong tindakan penting badan yang lain seperti membuang air kecil, buang air besar, dan bersalin. Apabila otot pelvik lemah, terapi lantai pelvik mungkin disyorkan yang biasanya terdiri daripada senaman, urutan, pendidikan, biomaklum balas, simulator elektrik dan/atau penggunaan peranti tertentu seperti alat pembesar faraj.

  1. Senaman

Otot lantai pelvis adalah seperti otot lain dalam badan anda dalam senaman yang menjadikannya lebih kuat. Semasa menjalani rawatan lantai pelvis, ahli terapi mungkin mengesyorkan teknik senaman tertentu tertentu seperti pernafasan diafragma atau beberapa pose yoga biasa. Niat di sebalik latihan ini adalah untuk membantu anda mempelajari cara mengecut dan mengendurkan otot pelvis anda.

Kajian terkini telah menunjukkan bahawa wanita yang mengadu ketidakselesaan seksual bersama-sama dengan isu-isu lain seperti inkontinensia kencing telah melihat peningkatan yang ketara dalam kualiti hidup mereka melalui senaman lantai pelvis. Kemudahan penembusan dan mengurangkan kesakitan semasa persetubuhan juga dikurangkan melalui terapi lantai pelvik. Matlamat terapi ini adalah untuk menjadikan lantai pelvis lebih kuat dan lebih fleksibel seterusnya menjejaskan cara pelvis bergerak semasa hubungan seks, menjadikannya pengalaman yang kurang menyakitkan dan lebih menyeronokkan.

  1. Urut

Wanita yang mengalami sakit pelvis kronik dan disfungsi seksual boleh mendapat manfaat daripadanya fisioterapi , seperti urutan atau terapi fizikal. Lebih kerap daripada tidak, lantai pelvis yang terlalu ketat boleh dilonggarkan di bawah jagaan ahli terapi luaran profesional. Urutan dalaman juga merupakan pilihan rawatan yang mungkin. Semasa urutan dalaman, ahli terapi, dalam kes ini doktor yang berkelayakan, menggerakkan jari mereka ke atas faraj untuk mengenal pasti titik pencetus yang mungkin menyebabkan gangguan pada lantai pelvis. Mereka kemudian cuba meregangkan otot-otot ini secara dalaman, seterusnya melonggarkan mereka dan menjadikannya bersedia untuk berfungsi normal. mengikut penyelidikan oleh Harvard , terapi urutan dalaman boleh menyelesaikan pelbagai masalah daripada ketidakselesaan seksual kepada sakit pelvis myofascial.

  1. Maklum balas bio

Kaedah yang biasanya berjalan seiring dengan senaman lantai pelvis, biomaklum balas dilakukan di pejabat ahli terapi bertauliah. Biasanya, sensor diletakkan pada perut dan saluran dubur pesakit, yang disambungkan ke komputer. Penderia memantau perubahan dalam otot apabila lantai pelvis mengecut dan mengendur. Maklumat atau ''maklum balas'' kemudiannya dikaji di komputer untuk mengenal pasti penyelewengan dalam kumpulan otot. Sebarang isu yang ditemui kemudiannya ditetapkan sebagai latihan.

Kajian dan ujian klinikal telah menunjukkan bahawa biofeedback mempunyai potensi besar untuk meningkatkan kualiti hidup wanita yang berurusan dengan vaginismus (kekejangan otot di lantai pelvis), punca biasa untuk ketidakselesaan seksual. Proses ini mungkin memerlukan beberapa sesi dan latihan yang disyorkan yang mencukupi. Latihan yang disyorkan pada akhir setiap sesi biasanya cukup mudah untuk dilakukan di rumah.

  1. Rangsangan oleh Elektrik

Proses ini biasanya digunakan untuk mereka yang mempunyai kelemahan lantai pelvik yang teruk dan bagi mereka senaman fizikal sama ada memberi tekanan atau kurang berkesan. Dalam rangsangan elektrik , sekeping kecil pad dililitkan di sekeliling kulit di sekeliling faraj dan bekalan elektrik dibekalkan kepadanya. Melalui rangsangan elektrik, otot-otot lantai pelvis mula mengembang dan mengecut serta melonggarkan seperti ketika latihan dilakukan. Kadangkala, proses ini dijalankan dalam kombinasi dengan biofeedback. Penyelidikan baru-baru ini telah menyimpulkan bahawa rangsangan elektrik digabungkan dengan biofeedback boleh menjadi pesaing yang kuat dalam pilihan rawatan bukan invasif dan bukan pembedahan untuk gangguan otot lantai pelvik kronik.

  1. Dilator Faraj

Salah satu cara paling mudah untuk meregangkan otot lantai pelvis yang boleh dilakukan tanpa memerlukan ahli terapi atau doktor ialah penggunaan dilator. Dilator faraj adalah peranti kecil seperti tiub yang dimasukkan ke dalam faraj (seperti tampon) dan diputar perlahan-lahan untuk meregangkan otot di bawahnya. Adalah disyorkan untuk melakukan terapi ini 3-4 kali seminggu, selama 20 hingga 30 minit pada satu masa, sama ada sebagai kaedah yang berdiri sendiri atau digabungkan dengan senaman lantai pelvik untuk membantu meningkatkan kelenturan. Menggunakan dilator faraj mungkin tidak selesa pada mulanya kerana proses pemasukan dan kekejangan otot pelvis, tetapi dengan pelinciran dan amalan yang betul, dilator boleh menjadi rahmat sebenar bagi mereka yang mengalami seks yang menyakitkan.

Cara Lain untuk Melegakan Sakit 


Penyelidikan telah menemui korelasi yang signifikan antara kemurungan dan disfungsi lantai pelvis. Tekanan dan kebimbangan juga boleh menyebabkan otot lantai pelvis menjadi tegang, mengakibatkan seks yang menyakitkan. Selain terapi lantai pelvik, anda juga boleh bekerjasama dengan profesional kesihatan mental untuk mengenal pasti dan membetulkan sebarang kebimbangan atau gangguan tekanan. Selain itu, adalah bijak untuk mendidik diri anda tentang fungsi asas otot-otot ini dan sedar tentang kesan kebersihan diri terhadap kerja otot-otot ini.

Langkah seterusnya

Mengalami kesakitan semasa hubungan seks boleh menjadi sukar untuk hidup dengan kedua-dua fizikal dan emosi. Keintiman fizikal tidak semestinya tidak selesa atau menyakitkan kerana lantai pelvis yang lemah. Terdapat beberapa ubat yang berkesan yang boleh meningkatkan kehidupan seks anda. Pertimbangkan untuk mendapatkan bantuan profesional untuk mengetahui sama ada mereka mengesyorkan salah satu rawatan yang disenaraikan di sini. Kehidupan seks anda boleh bertambah baik dengan terapi yang betul.

Pengarang:

Artikel ini ditulis oleh Ericka Long.

Ericka Penulis Panjang

Erika Long suka corgis, kari dan komedi. Sentiasa mencari pelukan, rasa atau ketawa hebat seterusnya, dia memberi inspirasi kepada orang ramai untuk menjalani kehidupan terbaik mereka sekarang. Apabila tidak menulis, Erika boleh ditemui di kilang bir tempatannya yang mendominasi malam trivia Harry Potter.

kedai dilator faraj kedai

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That said, it’s not the same for everyone. Your doctor might suggest a different schedule depending on your health history or previous results.     Citations American College of Obstetricians and Gynecologists. (2021). Cervical Cancer Screening Guidelines. ACOG Practice Bulletin No. 168. Retrieved from https://www.acog.org/clinical/clinical-guidance/practice-bulletin/articles/2016/10/cervical-cancer-screening U.S. Preventive Services Task Force. (2018). Screening for Cervical Cancer: US Preventive Services Task Force Recommendation Statement. JAMA, 320(7), 674-686. doi:10.1001/jama.2018.10897 World Health Organization. (2020). Cervical Cancer Screening and Treatment Guidelines. Geneva: World Health Organization Press. National Cancer Institute. (2022). Cervical Cancer Prevention (PDQ®)–Health Professional Version. Retrieved from https://www.cancer.gov/types/cervical/hp/cervical-prevention-pdq American Cancer Society. (2022). The American Cancer Society Guidelines for the Prevention and Early Detection of Cervical Cancer. Atlanta: American Cancer Society. Saslow, D., et al. (2012). American Cancer Society, American Society for Colposcopy and Cervical Pathology, and American Society for Clinical Pathology screening guidelines for the prevention and early detection of cervical cancer. CA: A Cancer Journal for Clinicians, 62(3), 147-172. Moyer, V. A. (2012). Screening for cervical cancer: US Preventive Services Task Force recommendation statement. Annals of Internal Medicine, 156(12), 880-891. Massad, L. S., et al. (2013). 2012 updated consensus guidelines for the management of abnormal cervical cancer screening tests and cancer precursors. Journal of Lower Genital Tract Disease, 17(5), S1-S27. Fontham, E. T., et al. (2020). Cervical cancer screening for individuals at average risk: 2020 guideline update from the American Cancer Society. CA: A Cancer Journal for Clinicians, 70(5), 321-346. Curry, S. J., et al. (2018). Screening for cervical cancer: US Preventive Services Task Force recommendation statement. JAMA, 320(7), 674-686.

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Longer foreplay is not extra. It prepares the body. Use Lubrication Add lube anyway because it reduces friction. Water based lube works well Silicone based usually lasts longer during deeper penetration Try Positions You Control Positions you control can help, like: On top Side spooning Modified missionary Shallow thrusting positions Some people also use a hand at the base to limit depth. Relax the Pelvic Floor Relaxing the pelvic floor may help too: Deep breaths Gentle stretches Warm baths Reverse kegels Pelvic floor therapy A lot of people clench all day from stress without realizing it. Communicate During Sex Talk during intimacy too. Say things like: “Slower feels better.” “That angle hurts.” “Can we stay shallow?” “This position feels good.” Not just silently enduring it.     Pelvic Floor Therapy Pelvic floor physical therapy helps a ton for some women. It can help relax muscles, release trigger points, improve breathing, lower pain, use dilators, and calm the nervous system. 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That emotional part really stands out too, how fear keeps looping back into the pain.     Frequently Asked Questions Frequently Asked Questions 1. Why does deep penetration hurt but shallow penetration feels fine? A lot of the time, shallow penetration just does not reach the sensitive areas deeper in the pelvis. Deep thrusting can press against the cervix, tight pelvic muscles, ovaries, or inflamed tissues, and that is usually where the pain starts showing up.     2. Is deep penetration pain normal? A little discomfort once in a while can happen, especially if arousal is low or a position feels awkward. But sharp, ongoing, or intense pain is not something you are supposed to just ignore or “push through.”     3. Can hitting the cervix cause cramping afterward? Yeah, it definitely can. For some women, hitting the cervix creates cramping, pelvic aching, or even that bruised feeling that sticks around for hours after sex.     4. Can stress really cause painful penetration? Honestly, yes. Stress puts the whole body on edge, and the pelvic floor muscles tighten up without you even realizing it sometimes. When those muscles stay tense, deeper penetration can start feeling uncomfortable or painful.     5. Does endometriosis always cause painful periods too? Not always. Some women notice pain during deep penetration long before they realize something else like Endometriosis could be involved. Everyone’s symptoms can look a little different.     6. What sexual positions are usually easier with deep pain? Usually the positions where you can control the depth feel a lot safer and more comfortable. Things like women on top or side spooning tend to work better because you can slow things down and adjust angles more easily.     7. Can lubrication alone fix deep penetration pain? Sometimes lubrication helps a lot, mostly because it cuts down friction and that raw uncomfortable feeling. But deep pain is not always about dryness. If something deeper in the pelvis is irritated or tense, lube may help a little without fully stopping the pain.     8. How do I know if my pelvic floor is too tight? Signs may include painful penetration, tampon discomfort, constipation, pelvic pressure, or feeling like your body is “clenching” during intimacy.     9. Can hormonal birth control contribute to pain? It is possible. Hormonal birth control changes the body in different ways, and for some people that means less natural lubrication or more sensitivity during sex, especially with deeper penetration.     10. Should I stop having sex completely if it hurts? Not always. A lot of couples just adjust things for a while instead of avoiding intimacy completely. Slower penetration, different positions, more external stimulation, or staying more shallow can sometimes make sex feel a lot more comfortable while you work on the underlying cause.     Citations American College of Obstetricians and Gynecologists. (2023). Dyspareunia: Diagnosis and management. Committee Opinion No. 686. Obstet Gynecol, 141(2), e45-e58. Bergeron, S., Meana, M., Binik, Y. M., & Khalifé, S. (2020). Painful sex: Understanding and treating dyspareunia. Journal of Sexual Medicine, 17(8), 1220-1235. FitzGerald, M. P., & Kotarinos, R. (2021). Rehabilitation of the pelvic floor muscles utilizing trunk stabilization. Physical Medicine and Rehabilitation Clinics of North America, 32(3), 471-490. Goldstein, A. T., Pukall, C. F., Brown, C., Bergeron, S., Stein, A., & Kellogg-Spadt, S. (2022). Vulvodynia: Assessment and treatment. Journal of Sexual Medicine, 19(7), 1005-1027. Lamont, J. A. (2020). Vaginismus. Women's Health, 16(4), 1-8. Pastore, L. M., Katzman, W. B., & Hanes, D. A. (2021). The correlation between pelvic floor muscle dysfunction and sexual dysfunction in women with chronic pelvic pain. International Urogynecology Journal, 32(6), 1467-1474. Reed, B. D., Harlow, S. D., Sen, A., & Edwards, R. M. (2023). Vulvodynia incidence and remission rates among adult women: A longitudinal study. Obstetrics & Gynecology, 141(4), 824-832. Rosenbaum, T. Y. (2022). Pelvic floor involvement in male and female sexual dysfunction and the role of pelvic floor physical therapy in treatment. Journal of Sexual Medicine, 19(5), 789-801. Tommola, P., Unkila-Kallio, L., & Paavonen, J. (2021). Surgical treatment of deep dyspareunia: A systematic review. Acta Obstetricia et Gynecologica Scandinavica, 100(2), 191-201. Yong, P. J., Williams, C., & Allaire, C. (2020). Deep dyspareunia in endometriosis: Role of the posterior cul-de-sac. Journal of Obstetrics and Gynaecology Canada, 42(7), 848-857.

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Some think the doctor will spot it right away from the hymen, or maybe from how the body looks after using tampons or touching yourself. Others freak out over fingering or actual sex changing things forever. But honestly, that is not how it goes. The myths make it sound way more dramatic than it really is. Doctors Cannot Tell If Someone Has Had Sex Doctors just cannot tell if someone has had sex. Not by staring at the hymen during an exam. Not from the vagina’s shape or if there was bleeding or not. Virginity is not something medicine can check off like a list. It confuses everyone at first, this whole idea. Virginity is not a medical thing, you know, not in any textbook as a real condition. It is more like a social idea, changes with culture or what people believe. For some, it means no penis-in-vagina stuff, but others see it differently based on religion or whatever. That is why doctors do not bother with it. They focus on actual health issues: Infections Pain down there Cervical issues Pregnancy worries Periods acting up Pelvic problems Not purity or personal secrets. The Truth About the Hymen The hymen gets talked about so much, but people have the wrong picture. They imagine it like a door that seals and breaks open with sex. That is not accurate at all. It is just this thin tissue fold near the opening, and it has holes already so blood can flow out during periods. If it did not, that would be a problem. Hymens vary a ton. Some are crescent-like, others ring-shaped or frilly, thin or thick, stretchy or barely there with multiple openings. There is no one standard normal. Some folks are born with almost none, others have elastic ones that do not tear easily. Even after sex, it might still look the same. That is all normal variation, I think. What Actually Changes the Hymen Sex might stretch it sometimes, or cause little tears, or nothing happens. But none of that proves anything about virginity. The same stretching comes from: Tampons Masturbation Exercise like gymnastics or biking Horseback riding Even just moving around daily Puberty softens it up with hormones too, making it more elastic over time. So a doctor looking cannot really say what your history is. Why Virginity Testing Is Not Scientific It seems sort of obvious once you hear it, but virginity testing is totally not scientific. The World Health Organization says it has no validity, and the American College of Obstetricians and Gynecologists calls it harmful and wrong. They do things like check the hymen or poke for tightness or penetration signs, but it does not work. Tightness is not about sex history either. It shifts with: Stress Anxiety How tense your pelvic muscles are Arousal levels Hormones Just your own body setup Nothing to do with purity myths from way back. What Doctors Actually Look For During a Pelvic Exam In a pelvic exam, it is all about checking health. Doctors look at: The vulva Vaginal tissues The cervix Infections or pain Weird bleeding Ovary or uterus issues STIs Cancer screening on the cervix That is the point, making sure everything functions okay. They are not judging your life. The Myth About Bleeding the First Time One big myth is bleeding the first time having sex. Not everyone does. Actually, many do not. When it happens, it is usually from friction or being dry, tense muscles, no lube, just irritation. Not some big hymen break. Discomfort varies too. Some feel it mild, others nothing. It does not prove virginity either way. Can a Doctor Tell From an Exam? From the exam itself, no, a doctor cannot tell. They might ask about sex to help with advice on: STIs Birth control Pain Reproductive health But it is from talking, not seeing some sign. The Emotional Impact of These Myths These myths cause real emotional mess. People feel shame tying worth to virginity, get terrified of exams, skip gyno visits, anxious about sex, guilty over their bodies. It can lead to pelvic floor tightening, like vaginismus where penetration hurts badly or cannot happen. But that is treatable with therapy. How Fear Affects the Pelvic Floor Pelvic floor muscles support the bladder, uterus, and bowels, helping with sex too. Fear makes them clench up automatically. Causes: Pain during sex Trouble with tampons Exam discomfort Burning feelings This is why good sex education is important. Misinformation turns into actual body issues. Tampons, Masturbation, and Virginity Myths Tampons or masturbation do not take away virginity, since it is not a physical thing anyway. Might stretch tissue a bit, same as exercise. The body does not mark sexual stuff permanently. Cultural Pressure Around Virginity In cultures where virginity matters a lot, the pressure is overwhelming, tied to family or religion. But medically, it cannot be proven. The hymen does not show history reliably, no scientific confirmation. Even hymenoplasty just alters looks, not restores some virginity state, because there is no such medical state. You Deserve Respectful Healthcare You deserve care without shame. Providers should: Explain things Get consent Respect limits Avoid judgment Make it feel safe If not, switch doctors. Your body needs help, not blame. Final Thoughts The whole idea doctors can spot lost virginity has scared people forever. Science says no. The hymen is just varying tissue, stretches differently in bodies, not about morality. Doctors help health, not pry. Worth is not from sex or not. Your body does not owe proof.     Frequently Asked Questions 1. Can a doctor really tell if someone has had sex? No, not really. A doctor cannot examine your body and magically know your sexual history, even during a pelvic exam.     2. Does the hymen always “break” the first time? Not the way people imagine it. The hymen usually stretches naturally, and for some people nothing noticeable even happens.     3. Is bleeding during first sex supposed to happen? A lot of people expect it, but honestly, many women never bleed the first time they have sex. Bodies just respond differently, and that is normal.     4. Can using tampons change the hymen? It can stretch the tissue a little sometimes, which is completely normal. The body does not treat tampon use as some permanent change or proof of sexual activity.     5. Can masturbation or fingering affect the hymen? Sometimes the tissue stretches a bit, yes, but bodies naturally change all the time. It does not “take away” virginity.     6. Why do people feel pain during penetration sometimes? For some people it feels less about the penetration itself and more about the body bracing against it. Things like tension, fear of pain, dryness, or pelvic floor tightness can all build into that.     7. What are doctors actually checking during a pelvic exam? Most of the time, doctors are focused on medical concerns like cervical health, pain, or infections. They are not sitting there trying to “figure out” anything about your sexual history.     8. Can exercise or sports stretch the hymen too? A lot of people are surprised to learn this, but exercise and sports can sometimes stretch the hymen naturally. Bodies are not as fragile or “sealed” as the myths make them sound.     9. Why is the virginity myth still everywhere? Honestly, most people were never properly taught how the hymen or body really works. So the myths just keep circulating from one generation to the next.     10. Is virginity actually a medical thing? Not really. Doctors do not see virginity as a medical condition or something they can test for, it is more of a social and cultural idea people define differently.     Citations American College of Obstetricians and Gynecologists. (2019). Committee Opinion No. 793: Virginity Testing. Obstetrics & Gynecology, 133(5), e343,e344. Emans, S. J. (2000). Physical examination of the child and adolescent. In S. J. Emans, M. R. Laufer, & D. P. Goldstein (Eds.), Pediatric and Adolescent Gynecology (5th ed., pp. 1,50). Lippincott Williams & Wilkins. Goodyear,Smith, F., & Laidlaw, T. (1998). What is an 'intact' hymen? A critique of the literature. Medicine and Law, 17(3), 299,303. Human Rights Watch. (2018). "I Wanted to Lie Down and Die": Trafficking and Torture of Eritreans in Sudan and Egypt. Retrieved from https://www.hrw.org/report/2018/02/15/i,wanted,lie,down,and,die/trafficking,and,torture,eritreans,sudan,and,egypt Kellogg, N. (2005). The evaluation of sexual abuse in children. Pediatrics, 116(2), 506,512. McCann, J., Miyamoto, S., Boyle, C., & Rogers, K. (2007). Healing of hymenal injuries in prepubertal and adolescent girls: a descriptive study. Pediatrics, 120(5), 1000,1011. Olson, R. M., García,Moreno, C., & Asghar, K. (2018). Virginity testing: A systematic review. Reproductive Health, 15, Article 61. Raifman, S., Decker, M. R., Alcaide, M. L., Sherman, S. G., Beckham, S. W., & Cohan, D. (2019). "Virginity testing": Current practices and knowledge of gynecologists in the United States. American Journal of Obstetrics and Gynecology, 221(5), 510.e1,510.e7. Rogers, D., Stark, C., & McCabe, K. (1998). The detection of traumatic disruption of the hymen. Journal of Forensic Sciences, 43(4), 837,844. United Nations Human Rights Office of the High Commissioner. (2018). Eliminating virginity testing: An interagency statement. Retrieved from https://www.ohchr.org/en/statements/2018/10/eliminating,virginity,testing,interagency,statement World Health Organization. (2018). Eliminating virginity testing: An interagency statement. Geneva: WHO. Retrieved from https://www.who.int/news/item/17,10,2018,eliminating,virginity,testing,an,interagency,statement Zilberman, Z., & Itskovitz,Eldor, J. (1996). Hymenotomy: A new approach to treatment for imperforate hymen. Israel Journal of Medical Sciences, 32(5), 383,384.

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