Pelvic power key to a healthy sex life
Many women exercising their pelvic floor muscles may not be doing it correctly and could be doing themselves more harm then good, according to chartered physiotherapists working in women's health. They say exercising correctly can give your sex life a real boost.

To help women increase their 'pelvic power', The Chartered Society of Physiotherapy (CSP) has produced a self-help exercise guide women can use in their own time to strengthen their pelvic floor. It has been launched to coincide with Sexual Health Week (2-8 August).

The pelvic floor muscles are an essential component in the female body. They provide support to the pelvic organs (bladder, bowels and uterus), assist the bladder sphincter, and help maintain sexual performance.

Jeanette Haslam, chartered physiotherapist and clinical specialist for the Association of Chartered Physiotherapists in Women's Health, says: 'The pelvic floor muscles have a very important role to play in sexual activity as they can enhance or fulfil your sex life. If there is vaginal laxity, this will result in reduced sexual arousal and lack of sexual stimulation.
Exercise is key in maintaining and strengthening these muscles and women need to know how to do it properly. Indeed, sexual activity itself is an excellent way to give the pelvic floor muscles a workout.

'Lifestyle can dramatically affect the performance of the pelvic floor muscles. If you have a job that involves heavy lifting and the pelvic floor muscles aren't contracted properly when you lift, its activity may deteriorate over time. Any deterioration would lead to the pelvic floor muscles losing their supportive ability and you could end up with a prolapsed pelvic organ, bladder or bowel dysfunction and leakage.'

Women who are considering having children should try and ensure their pelvic floor is in peak condition if they wish to maintain a healthy sex life after birth.

Improving your pelvic floor muscles
It is crucial that people trying to improve their pelvic floors actually recruit the right muscles. You should imagine that you are trying to stop yourself from passing urine and at the same time trying to stop yourself from passing wind. It should feel like a 'lift and squeeze up' inside.

There are three main ways to check if you are contracting your pelvic floor muscles correctly:

1. Use a small mirror to look at the area between your legs. The skin between your vagina and back passage should move up and inwards away from the mirror when you contract your pelvic floor muscles. If instead you see any bulging - STOP - you are doing entirely the wrong action - it is potentially harmful.

2. Feel inside your vagina with your thumb pad facing backwards first on one side and then the other. Tighten your pelvic floor muscles and see if you can feel them working inside squeezing your thumb.

3. Ask your sexual partner to say if they can feel the muscles squeezing during sexual activity.

Exercising your pelvic floor muscles
If you are working the muscles correctly there are simple ways to make them even stronger.

*Your aim is to be able to do 10 holds of 10 seconds each and 10 fast contractions. Begin by finding out how long you can hold the contraction for and how many you can repeat at each session and then try some short fast contractions and gradually build up to the 'magnificent 10'.

Frequency of exercise
These pelvic floor muscle exercises are best done 4 times each day. It is important that you keep breathing naturally whilst doing the exercises and you may find that your abdominal muscles are also working at the same time. You should find benefit from the exercises in 12 - 20 weeks time.

Remembering to exercise
It is easy to forget the pelvic floor muscles. Try and make sure they are a part of your daily routine - just like brushing your teeth. Below are some useful ways to remember to exercise these muscles:-

* Work your pelvic floor in any position - such as standing, sitting or lying down
* Put up little reminder notes or colour stickers in places you will see - such as around your desk, kitchen or in the car
* Carry out some pelvic floor muscle exercises after you have emptied your bladder
* Use the commercial breaks in TV programmes to exercise

Preventing problems
To ensure that you are not doing yourself any harm always tighten your pelvic floor muscles whenever you lift anything, cough or sneeze. Resolving any excess weight or constipation problems will also be helpful.

Getting help
If you cannot feel your muscles working and pulling inwards you may need extra help in localising them. Chartered Physiotherapists in Women's Health are experts in pelvic floor muscle rehabilitation. Their association (ACPWH) can be contacted via the CSP or via their web site www.acpwh.org.uk. They also have specific leaflets
available which are appropriate for pregnancy and the post-natal period.

For more information Visit: Pelvic Exercises