Words by Adie Robertson and Saila Lopez
Sure, a good orgasm comes from knowing where your personal pleasure points are. But the secret to an even better orgasm is a healthy pelvic floor. The pelvic floor muscles are located between the tailbone and pubic bone within the pelvis and during penetration they contract and relax, increasing blood flow during orgasms. The health of your pelvic floor can have a huge impact on the intensity of your orgasms.
We asked naturopath and wellness expert Adie Robertson, and women’s health physiotherapist Saila Lopez, to share their expert advice on the importance of orgasms for your health, along with the best exercises to enhance your orgasms.
Why orgasms are good for your health
Climax increases your heart rate, respiratory rate, blood pressure, and circulation, which helps oxygenate cells throughout your body. Orgasm is also one of the few ways to exercise the tone of the involuntary muscles (80% of the pelvic floor), which is not exercised with Kegel exercises or by voluntarily contracting these muscles.
Orgasm is the first recommendation to try when you want to avoid vaginal atrophy or vaginitis in menopause or after undergoing a hysterectomy.
Unexpected benefits of orgasms
It lifts your spirits
During an orgasm your body releases endorphins, dopamine and oxytocin - hormones that help increase happiness and decrease anxiety, depression, increase self-esteem and strengthen emotional confidence.
The release of endorphins is a natural sedative, which promotes restful sleep and helps eliminate insomnia.
Doing Sudoku puzzles increases brain activity in certain regions, but an orgasm does so in the entirety of this organ, since at climax a flow of blood irrigates the brain, providing nutrients and oxygen.
During orgasm, blood circulation increases and oxygen is pumped into the skin, which makes it shine and eliminates toxins.
Orgasms not only help you look younger, but also lengthen your life expectancy! According to The British Medical Journal, there is a 'strong connection between orgasms and the mortality rate’.
How orgasms improve your pelvic floor muscles
During an orgasm, there are five to 15 involuntary, rhythmic contractions per second of the muscles of the pelvic floor, vagina, uterus, and anal sphincter. Already in the excitement phase, there is greater lubrication and blood supply to the pelvic floor tissues.
“The more orgasms you enjoy, the intensity will increase; the more you exercise your pelvic floor with orgasms, the more intense they will be.”
Saila Lopez, women’s health physiotherapist at Wonder.Sydney
4 exercises to improve your orgasms
1 / Kegel Exercises
Kegel exercises are voluntary contraction work of the pelvic floor muscles and they fulfil multiple functions. They can be used for toning and for relaxation, depending on the approach they take. They’re very useful for connecting the brain to the pelvic floor and are also an essential tool to nourish the tissues. Kegel exercises are always necessary and are the exercise of choice of women after menopause.
They look easy to do but are not! For this reason, it’s important to check with a women’s health specialist to ensure you are performing them correctly.
2 / Hypopressive Exercises
Hypopressive abdominal gymnastics are abdominal and pelvic floor toning exercises that can help improve sexual function and the performance of sexual intercourse. The proper contraction of the muscles that is achieved thanks to hypopressive exercises increases the muscle tone of the pelvic floor, making intercourse more pleasant. A greater vascularisation of the area is also enhanced, increasing perception and sensitivity and lengthening the state of arousal.
The genital and pelvic area, being the part of the body with a greater number of nerve endings, has a higher level of blood flow. Through hypopressive exercises in apnea, it is possible to further increase the amount of blood, and therefore oxygen, that reaches the erogenous zones, increasing pleasure at the time of orgasm. Although there is a preconception that these exercises are only beneficial for women, men can also improve their pelvic floor muscle tone and with it their sexual health and the quality of their relationships.
Hypopressive sit-ups are characterised by the fact that they are performed in expiratory apnea (full expiration phase of air and sustained apnea), expelling all the air from the lungs. It is a technique that combines postural work with breathing, a more or less moderate physical activity where advice from professionals is key to adapting the technique and posture. In addition, before performing the exercises it is important to assess the state of the abdomen and pelvic floor. Physiotherapists also recommend adding a good Kegel exercise routine to hypopressive exercises.
3 / Chinese Balls
Chinese Balls are a device made up of two balls. Each ball is made up of a larger hollow sphere containing a smaller one inside. They are designed to be inserted into the vagina. When the woman walks or is in motion, these two balls collide and produce a vibration that is transmitted to the walls of the vagina. This vibration causes a continuous and involuntary contraction of the muscles around it, increasing blood circulation, lubrication and muscle tone.
Not all women fit or can wear Chinese balls, so we recommend you go to a specialist to determine what is the best option for you.
4 / Yoga (Diaphragmatic Breathing)
The diaphragm is the muscle of respiration and its movement massages the pelvis and all the structures that are integrated there. A correct breathing technique will help to improve the flow of oxygen to the pelvis and maintain health of the pelvic floor. If when you inhale you feel your chest rise, inflate, and when you exhale it deflates, you are not breathing correctly. That is why you must learn to have diaphragmatic breathing.
A yoga practice will help to develop this breathing technique and induce relaxation that’s essential for stress and anxiety relief: big enemies of the orgasm.
What to eat for a better orgasm
A diet rich in omega 3 will encourage the production of dopamine to enhance desire. Include zinc and magnesium in your diet to produce globulin, which directs blood flow to the genitals. Cocoa also produces dopamine in our brain; and proteins are important as well for improving orgasms.
Avoid carbohydrates, sugar, alcohol, caffeine, and tobacco, where possible, as these reduce the blood supply necessary for erection and decrease vaginal sensitivity.
Finally, we recommend you take care of the female sexual anatomy, consulting a specialist for particular concerns and to improve your sex life.
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