• If your pelvic muscles are untrained – get them in shape!
  • If your pelvic floor is over-tightened – focus on stretching and relaxation techniques
  • If you have weak contact with your pelvic floor – strengthen the connection between it and the brain  

If you work with your pelvic floor, the stretch, contraction and relaxation of muscles will improve its bond with the mind, improve blood flow and muscle flexibility. It will all give you a better foundation for increasing your pleasure and enjoyment.


The Pelvic muscles are situated between the tailbone and the pubic bone. The muscles will move the tailbone towards the pubic bone when contracted. You will feel the movement forward and a bit upwards.

The squeeze enhances a constriction around the anus and the urethra and an elbow on the rectum, vagina and urethra so that you can hold back respectively faeces, gas, and urine. It is as if a garden hose is kinked – causing no more water to floss out.

Your pelvic floor muscles can be so obstinate that they close off or limit penetration of the vagina, or closing so that bladder and bowel cannot completely empty.

As necessary it is to contract the muscles, equally important it is to focus on letting go. When you let go of the muscle fibres, blood will circulate into the area and nurture it. Think if you were to train your upper arms, and only lifted a big box in arm’s length, and kept it there for 5 minutes. You probably wouldn’t get anything but hurting arms. It is a bit the same with pelvic training. Focus on letting go before constricting again.

If you tend to tight muscles, the letting-go part will be the most important for you to train letting go breath. Read Breathing

What does the squeeze feel like?

Squeezing is experienced as if you constrict the anus. A bit like holding back a fart. When you initiate a pelvic exercise, try to squeeze around the rectum and then think towards the pubic bone.

Do not expect a big movement by sending a squeezing order to the pelvic floor, as the action will be minimal.

Try to do a little pout as you squeeze; the two movements are alike. Try to imagine a zip lock placed on your tailbone, zipping right up to your clitoris (squeezing) and opening up again all the way back to your tailbone (letting go).

When squeeze cause pain

If it hurts to squeeze it might tell you that you use too much muscle strength. Try squeezing more gently – even if it feels as light as a feather’s stroke.

The pain might also come if you have a very tense pelvic floor. Then there will not be much flexibility to work on. The muscle contraction will be little and so will the letting go. Moving the inflexible muscle fibres might be hurtful.

Be patient and work with relaxation and stretching

The goal of pelvic floor training

Your primary aim is to acquire a flexible and strong pelvic floor muscle.

A flexible pelvic floor can cope with everyday situations like jumping, laughing, and lifting. A strong pelvic floor manages daily lifting as well longer walks, runs etc.

The slow pelvic muscle fibres are build to withstand pressure from gravitation. There will always be a little muscle tension (tone) of the pelvic floor, except when we sit on the toilet or do a complete “let go”. Read Breathing. 

The fast working muscle fibres in the pelvic floor are capable of closing it quickly when a sudden pressure occurs. Around the rectum are typically more fast muscle fibres, which for most make it easier to start the squeeze around the rectum.

Your goal is to 

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