All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Imagine theres this blueberry, so small and delicate and perfect.
Pelvic floor muscles are essential. Here’s how to strengthen yours if needed.
Now pretend youre picking it up, ever so gently.
Feel that flex in between your legs?
Turns out thats not a laughing matter.
In more serious cases, these organs can even stick out of the vagina or anus.
It can be awful to live with.
I don’t think we should normalize it just because it’s common.
It’s not normal.
People of any gender can experience pelvic floor issues.
But the concern is especially great for those with a vagina.
Two major risk factors for pelvic floor disorders includepregnancy and childbirth.
Genetics and age are risk factors as well.
Heres how to address a pelvic floor thats too tight or too weak.
TheAmerican Physical Therapy Association5can help you to find a physical therapist who focuses on pelvic health.
Youll also get a plan for follow-ups and Kegel and breathing exercises to take home.
A lot of issues could be prevented.
However, many people are still not doing them properly.
Common mistakes are squeezing the wrong muscles, like your abs or butt cheeks.
Also, be aware that Kegels arent for everyone.
Exercises and treatment for tight pelvic floor muscles focus on relaxing the area instead of strengthening it.
(Get it?)
Smart Kegels-focused devices that use biofeedback technology, such as the popularElvieandkGoal, are also gaining popularity.
They look like mini vibrators that are egg- or pillow-shaped, and connect to an app on your phone.
Prompts on your screen show you how well youre doing your Kegels.
We need flexibility and mobility…and the ability to let go, she says.
connective tissue, which you cant fix with exercise.
Some people wear it just for exercise or all the time.
you might even have sex while wearing one.
Even when theyre exploring and recognizing that there are solutions, there is hesitancy, says Vopni.
