There’s Help for Women Who Can’t Achieve Orgasm – Cleveland Clinic

We don’t often think about what needs to happen to go from arousal to a satisfying orgasm. Your mind needs to stay clear and focused, your nerves sensitive and blood needs to flow to all the right places. There’s a mental, emotional and physical aspect to sex, and unfortunately a variety of problems can interfere.

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Many
women find they cannot climax during penile-vaginal sex. If a woman has never
climaxed in her adult life, we call it primary orgasmic dysfunction. If she had
been able to climax in the past, but now finds it difficult or impossible, we
call it secondary orgasmic dysfunction.

Only 10% of women easily climax. Most women are in the remaining 80 to 90%. I see many women in my practice who feel relief just to know they are “normal” when they have trouble climaxing with just vaginal sex but can climax with direct clitoral stimulation. It’s unfortunate that many women think they are not normal if they cannot climax solely through vaginal intercourse. Most women can not! It is important to relax and know that you are normal.

Do you know where your erogenous zones are?

To
help with being able to climax, it is important for a woman to know where her
erogenous zones are. She should also communicate about them with her partner.
Various parts of a woman’s body respond to touch and stimulation, such as the
face, lips and neck.

A
woman’s most sensitive erogenous zones include:

1. Clitoris
2. “G-spot,” the anterior part of the lower vagina
3. Breasts
4. “ClitGVa,” the clitoris, G-spot and the vagina

Women
who have been able to climax without difficulty in the past but now are having
trouble need an evaluation. I take their history and then I do a physical and a
hormonal and medication evaluation.

Often, one or more of the following is a culprit:

• Medicines, including antidepressants/selective serotonin reuptake inhibitors (SSRI)
• Hormonal deficiency (This is very common, especially after menopause)
• Partner issues
• Medical problems, such as diabetes and hypertension
• Lack of exercise
• Smoking
• Drinking
• Sleep disorders

Treating orgasmic dysfunction

To
treat orgasmic dysfunction, off-label oral prescription bupropion can help.
Viagra may also work. In particular, it can work as an off-label treatment to
help women who are on SSRI antidepressants.

Some doctors will also prescribe off-label “Scream Cream” made by a compounding pharmacy. This cream includes a variety of topical medications. When a woman applies it to the clitoris, it increases blood flow and helps promote an orgasm.

Women can use this cream alone or they can use it along with a stimulating device, such as the Intensity™ device, which is an FDA-approved pelvic electrical stimulating device. It stimulates the pelvic muscles that contract with climax and also provides direct clitoral stimulation. There is another device that is FDA-approved to treat orgasmic dysfunction, called the Eros device, which is only available through a doctor’s prescription.

It’s
important to note that there are other problems, besides orgasmic dysfunction,
that can affect women sexually and cause female sexual dysfunction. They
include low libido, painful sex, difficulty being aroused and even sexual aversion.

All of these issues are real. They can cause women a lot of distress and affect their relationships. But the good news is that treatments are available, which many women don’t realize.

By: Holly L. Thacker, MD

7 Ways Men Can Have Stronger, More Pleasurable Orgasms

Chances are, you’ve never had more than a passing thought about taking steps to have a more intense orgasm. Why would you? Orgasms are already pretty good, aren’t they? Especially considering that they often happen while you’re having sex. But if you’re curious, there are ways to improve the already great — and enhance your partner’s sex life in the process. That’s why we spoke a variety of experts, including ex and intimacy coach Leah Carey, Megwyn White, certified clinical sexologist and director of education for Satisfyer,  and Reece Stockhausen, a men’s relationship and sex coach, about how men can have stronger, more pleasurable orgasms. As it turns out, improving the already pleasurable doesn’t require Sting-like stamina or much more than an open mind, a little bit of restraint, and a bit of knowledge. Here are a few tips to keep in mind. 

1. Take a Break

“The best way to get in touch with the sensations and improve your orgasm is, somewhat ironically, to take orgasm off the table for a little while,” says Carey. How long should you wait? It might be a matter of days or even weeks. But that doesn’t mean you’re under a vow of celibacy. “Have play sessions with your partner that are focused on touch without a goal,” Carey recommends. When your partner is touching you, lay back and enjoy. Don’t try to reciprocate, just relax into the experience. Then, switch places. Touch your partner and pay attention to what it feels like to touch, caress, and worship their body while they relax into receiving.

2. Experiment With the Edging Technique

Most of the time, men experience orgasms the way Wile E. Coyote experiences a cliff, blundering into thin air without noticing they’ve run out of land and not realizing they’re in free-fall until it’s far too late. It doesn’t have to be this way. 

The sexual practice known as edging purports to allow men to regulate their release — and strengthen it. With edging, men are repeatedly brought — or bring themselves — to the edge of orgasm before backing off. 

To understand the technique, Stockhausen suggests visualizing sexual sensation on a scale of 1-10, with one being barely aroused and 10 being orgasm and, critically, nine as the point of no return, or PNR, where orgasm is unavoidable. The key is realizing that the scale doesn’t only go up. 

“With edging, you’re attempting to bring more awareness, choice, and control over your orgasms,” Stockhausen says. “In theory, it’s quite simple. Before hitting your point of no return, ease off slightly.” But in practice, it presents a challenge. “It can feel a bit uncomfortable at first if a man is used to masturbating towards a goal of release, but the benefits are undoubtedly amazing with time and practice,” says White.

Through edging, you learn to spend more time on the scale, which results in the scale growing longer. “You’re training your body to ride the line of heightened pleasure without falling over the PNR for as long as possible,” Stockhausen says. “The longer you can do this, the more you sensitize your body to an increased capacity of pleasure.”

3. Power Up Your Pelvic Floor

The physical sensation of male orgasm doesn’t happen in the penis alone. During orgasm, the pubococcygeus muscle or PC muscle, which stretches  from the pubic bone to the coccyx to form the floor of the pelvis, contracts involuntarily. By strengthening the PC muscle, Stockhausen says, men can strengthen orgasms as well. While it contracts during orgasm, the PC muscle’s main function is regulating urine. It’s the muscle that helps you cut off the stream mid-flow. 

“To strengthen this area, try clenching for a count of 5 and relaxing for a count of 5,” Stockhausen says. “A few reps throughout the day will build greater strength and control of these orgasm muscles.” White says that utilizing the pelvic floor muscle can help men delay ejaculation and deepen the intensity of orgasms, noting a 1989 lab study where a man became multi-orgasmic through master of the PC muscle. “The pelvic floor muscles help to integrate neural pathways of pleasure and boost blood flow while maintaining a sense of ‘grounding’ within the nervous system, helping you to literally root instead of going over the edge into an ejaculatory response,” White says.

4. Learn to Relax Through Pleasure

During sexual stimulation, male bodies instinctually clench up and contract. It’s natural. but for more pleasurable orgasms, it’s important to be able to relax and surrender into pleasure. “Relaxing instead of contracting can create a whole different orgasmic experience,” says Stockhausen.

Picture your capacity for pleasure as a container that can only hold so much before spilling over into orgasm. “By relaxing instead of clenching, you’re effectively expanding that container and increasing the amount of pleasure you’re able to feel,” Stockhausen says. 

As your arousal builds, pay attention to your urge to clench. Then, as arousal increases, relax your muscles, particularly the pelvic floor, buttocks, and abdominal area. “Continuing to relax through the PNR can also prolong orgasm and create a different, and highly-pleasurable, orgasmic experience,” Stockhausen says.

5. Practice Deep Breathing

It’s natural for our breathing to get faster and more shallow when we’re aroused. But Stockhausen says that being mindful of how we’re breathing and being conscious of our lungs during arousal is a simple and reliable method for intensifying sexual experiences. 

Breathing deeply can help to open up the body and expand your pleasure potential. Practitioners of tantra view the breath as a key component for unlocking deeper pleasure in the body along with heightened states of awareness. “Begin by imagining that you’re using the breath to direct sexual energy and pleasure up from your genitals and spreading it throughout your entire body,” Stockhausen says. “This technique is how men can go from having purely genital-focused orgasms to whole-bodied, non-ejaculatory multiple orgasms.”

6. Make Some Noise

Generally speaking, men don’t tend to make a lot of sound when they orgasm. The reasons for the male tendency towards sexual silence are a matter of debate. Nonetheless, Stockhausen says vocal expression during arousal is a simple technique for increasing arousal. “Incorporating grunts, moans, and deep, guttural sounds is an easy way to amp up the pleasure and intensify your orgasms,” Stockhausen says.

7. Release Tension From Your Belly and Jaw

At the height of orgasm, pressure builds within the body, which often translates to tension. White says that countering that tension, particularly in certain parts of the body, can create deeper physical sensations. 

“Two areas to pay particular attention to are the jaw and the belly,” she says. “Both of these areas can often get tight and impact the body’s ability to feel pleasure. You’ll notice that when you are stressed or suppressing a feeling, these areas will also be tight.” When the  jaw and lower belly relax they can help to expand pleasure within the body. 

If this feels difficult to connect within the moment of peaking in orgasm, White says to try to relax these areas in the post-orgasmic or resolution phase. “You’ll feel a deepening of pleasure and relaxation that can ultimately help in training your body to feel safer in this ‘letting go’ relationship with the body,” she says. 

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5 Ways to Increase Your Chance of Having an Orgasm Tonight

“I have never had an orgasm”.

Every day I hear these words from women sitting in my office. They range in age from 18-65. They’re married, single, professionals, mothers, educated, from a variety of cultural backgrounds and religions.

I have never heard these words from men.

And it’s not surprising.

Equality has come a long way, but it hasn’t bridged the orgasm gap in which men are still twice as likely to climax during sex as women.

According to the latest research, 30% of women struggle to reach orgasm on a regular basis, although therapists believe this number could be higher. 1 in 10 sexually active women have never had an orgasm.

*Stephanie is like many of my clients.

She’s 33 and has been with her partner for 10 years. She wants to start a family this year. But she feels like something is missing.

She no longer enjoys or wants to engage in sex.

While loss of desire is common for some women who’ve been in a relationship for a decade, a few enquires with Stephanie reveal why this is the case for her.

She has never had an orgasm.

She mentioned it to her partner once, but they haven’t discussed it again since.

She used to enjoy sex, but could never quite get herself ‘over the edge’ and over time, they both stopped trying. Foreplay seemed like a waste of time and had became non-existent. Sex became about her partner getting his needs met. She thought about getting a vibrator for herself once, but felt anxious, and feared it wouldn’t work anyway.

Orgasm isn’t necessarily the measurement of great sex. You can still have a magical sexual encounter without that kind of ‘ending’.

However, it can be incredibly frustrating for women who want to reach orgasm and can’t.

There are still many misunderstandings and preconceived notions about how women’s bodies work and how their needs are different to that of men. In Stephanie’s case, and with many other clients I’ve worked with, we begin with education – and then move onto practical tools and suggestions for her to practice.

With the right knowledge and tools, most women can learn to reach orgasm – leading to greater sexual satisfaction for them and their partners.

Here are 5 ways you can increase your chance of having an orgasm tonight.

1. Build anticipation throughout the day

Get your sexual energy flowing and cultivate sexual desire by building your anticipation of sex throughout the day.

Research shows that women who send their partners suggestive text messages throughout the day or wear sexy lingerie in anticipation of sex have an increased chance of reaching orgasm. Tease him or let him tease you with suggestive conversation.

2. Engage in longer foreplay

One of the most common reasons women fail to reach orgasm is that they don’t spend enough time in foreplay.

Women’s bodies go through complex changes to prepare for sex. These changes help us avoid pain during sex, increase our pleasure and our chance of reaching orgasm.

We need to lubricate, the erectile tissue in our genitals needs time to fill with blood and engorge so that we become more sensitive and the muscles that hold the uterus in place need to contract, deepening the vaginal canal.

These changes take about 15 minutes to fully occur. This means we need about 15 minutes of foreplay to be thoroughly prepared for sex.

Research shows that if oral sex, genital stimulation and deep kissing are included during foreplay, our chances of reaching orgasm are further increased.

3. Boost your relationship satisfaction

Higher relationship satisfaction is linked to higher sexual satisfaction and higher rates of orgasm. What better reason is there to work on your relationship and intimate connection?

Spend time together, bring back date night, talk about the important issues, do the things that show each other you care.

4. Open sexual communication with your partner

Good sexual communication increases our chance of reaching orgasm.

Every woman is unique and different and what we need to reach orgasm is different. What we want changes day to day. It’s important we communicate our needs.

Good sexual communication includes being able to ask for what we want, engaging in loving ‘pillow talk’ and also giving positive feedback to our partner on what they’re doing right.

5. Include direct clitoral stimulation

There is a common but incorrect belief that women should be able to reach orgasm through penetration sex alone. This just isn’t the case for many women.

Many women require direct clitoral stimulation to reach orgasm.

Freud’s concept of mature and immature orgasms just doesn’t stand up to scientific research. There is no better way or right way to orgasm – it’s just a matter of understanding what works for each woman.

Use your fingers, try a position that gets maximum pressure on the clitoris or use a vibrator for your clitoris during penetration sex to help take you over the edge.

Isiah McKimmie is a Couples Therapist, Sexologist and Sex Therapist who has been helping women and couples discover deeper pleasure, intimacy and desire for over a decade. Find out more and download her valuable free resources at www.isiah-mckimmie.com

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How to Increase Your Chances of Having an Orgasm During Sex

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Hollywood sex scenes make having an orgasm seem like a breeze but, in reality, consistently reaching climax during sex can be difficult — if not impossible — for some.

A 2015 Cosmopolitan survey of 2,300 women between the ages of 18 and 40 found that only 57% of women reported having orgasms “most or every time” they had sex with a partner. Additionally, 27% of those surveyed said they faked an orgasm in order to end the sex because they knew they weren’t going to orgasm. 

Although there is no perfect equation for achieving an orgasm during sex, there are ways to increase your likelihood of climaxing. “Generally, an inability to orgasm tends to be due to a lack of clitoral stimulation, inhibitors like anxiety and body image, or lack of self-esteem,” sex and relationship therapist Ian Kerner told INSIDER. Confronting those roadblocks, however, could lead to a more satisfying sex life filled with orgasms.

Here are four ways you could increase your chances of orgasming during sex.

Ask for more clitoral stimulation

For many people, vaginal stimulation isn’t enough to reach orgasm. Only 15% of Cosmopolitan’s sex survey respondents said they were able to orgasm through vaginal stimulation alone, while 20% said they needed both clitoral and vaginal stimulation, 12% needed oral sex, and 9% needed their partner’s hand to reach orgasm.

For many people, vaginal stimulation isn’t enough to reach orgasm.

trumzz/ iStock

According to Kerner, “a lot of women say they don’t get enough arousal through foreplay,” so incorporating clitoral stimulation, one form of foreplay, may help.

In an interview with Health magazine, Debra Herbenick, PhD, a sexual health educator from the Kinsey Institute, said the outer part of the clitoris known as the glans has about 8,000 nerve endings (twice as many as the penis), so stimulating that area can lead to large amounts of pleasurable sensations.

Take your meditation practice inside the bedroom

The brain is often overlooked when it comes to its sexual function, but according to Kerner, it plays just as important a role as the genitals. “Some women find that it’s hard to turn off stress, anxiety, or that part of themselves that is worried about stuff,” he said. If you catch your mind wandering during sex, it could be a sign you need to exercise mindfulness in the bedroom.

Read more: Young adults are having less sex than previous generations, and people are blaming everything from bad sex to straight people

Bedroom mindfulness doesn’t happen overnight, but with practice, it can help a person zone in on the moment. To do this, Kerner recommended focusing on each body sensation you feel during foreplay and sex, and touching your partner to feel more grounded.

Try role-playing to distract yourself

If you still have trouble staying in the moment, Kerner said adding unexpected elements could help distract you from your racing thoughts.

“Role-playing, sharing a fantasy, or engaging in kinky behavior is something some people find really enjoyable and they often lose themselves in these face-to-face interactions,” he said.

Read more: Being dehydrated can lower your libido and even make sex painful — here’s why

Even if you’re not ready to act out your fantasies with your partner, Kerner said simply describing the fantasies to each other can be enough to get you out of your mind and focused on reaching orgasm.

Give yourself compliments

Another way to feel more present during sex is to be comfortable in your own body. Giving yourself little compliments can boost your self-confidence and make your time in the bedroom more carefree.

A 2016 study in Socioaffective Neuroscience and Psychology found that women who had higher self-esteem also had more frequent orgasms. Your self-love meter won’t raise overnight, but practicing appreciation for yourself and your body can help your feel more excited about sex over time.

Above all else, communicate with your partner

“Turn your partner into an ally rather than struggle with desperation,” Kerner said.

Shutterstock

Kerner said the best thing you can do to enjoy sex and increase your chance of orgasming is to communicate openly and often with your partner. “Turn your partner into an ally rather than struggle with desperation hoping they’ll guess [what you want],” Kerner said. That could mean sharing a sex-related insecurity, explaining something they did previously that you didn’t like, or describing something you do like.

“If you can lead with vulnerability instead of fear or anxiety people can respond to that positively,” Kerner said.

If you find yourself dealing with body dysmorphia or other serious body-image issues, however, Kerner said talking with a therapist is the best option, as they have professional training and experience in dealing with these issues.

How to improve upon the male orgasm

We don’t tend to think of the male orgasm as something that has “levels”, that it could be anything less than mind-blowing, do we? We either have them or we don’t but, most of the time, if we aim to have one, we do. Not that we discuss orgasms down the pub with our mates – maybe we should start, it’s certainly more entertaining than football – but you rarely hear a guy complaining he’s had a disappointing one. It’s almost as if the fact he’s had one at all is enough. We thrust, we pant, we nut, we roll over and fall asleep.

But what if we could do more? Feel more? As with anything, there’s always room for improvement, but when you think about sex from a guy’s perspective, the focus has traditionally been on our performance, being the best we can possibly be, refining our technique to make sure your partner has the best experience possible – that they, quite literally, come first. (This gets tricky when you’re a man having sex with another guy. Maybe we should draw up an agreement in advance – not so much a prenup as a pre-nut.) It’s no wonder the male orgasm has become something of an afterthought.

Portia Brown, sex educator and ambassador for inclusive sexual wellness company Kandid, reckons the male orgasm may have been overlooked because there’s far less mystery around them. “For people with vulvas there’s always talk about different ‘types’ of orgasms, such as internal, G-spot, external, and clitoral, which can cause some confusion around which type of orgasm is ‘better’ or more intense,” she says. “If you have a penis you simply don’t have this type of rhetoric about your orgasm.”

Kerri Middleton, Bathmate’s sex expert, agrees, adding that male orgasms do have variations, including those that are more “get the job done”. “It’s important to remember that not every orgasm is going to blow your mind,” she says, “this is real life, not Pornhub.”

Signs your orgasm may be lacking

As any surprise company restructure will tell you, the road to improvement starts with identifying what’s not working in the first place. Ask yourself what you’re enjoying and not enjoying. Concerned about performance? Worried size does indeed matter, that you don’t measure up? Looking for more build-up before the big event? Want the orgasm to last longer? “While there are no obvious signs your orgasms aren’t living up to their full potential,” says Middleton, “you should be able to feel from the intensity of the release.”

Toys

When it comes to increasing intensity, it might be time to embrace sex toys. Why are many of us so reluctant to open up – in some cases literally – to this possibility? Maybe we have a harder time being more adventurous because we’re trapped by old-fashioned ideas of masculinity – or maybe we’re just a bit… scared? Brown says, “Men have the capacity to experience much more pleasure and intensity if they’d say ‘screw it’ and buy themselves a male masturbator such as ‘The Cocky One’ by Kandid or even fun anal toys or prostate massagers. We miss out on a lot of pleasure when we limit ourselves in that way.” Obviously, you shouldn’t do anything you don’t want to do, but if you’re curious, maybe try a toy by yourself to see how it goes? What have you got to lose other than your mind and all sense of balance for a few blissful, brilliant seconds? Planet earth will still be waiting for you when you’re done.

Techniques and physical fixes

Not quite ready to take things electronic? All is not lost – there are natural approaches. Edging, for example, can help build intensity. For the uninitiated, edging means you take yourself as close to the point of orgasm as you can, before pulling back – usually halting whatever’s happening to get you there – and taking things down a few levels and starting again. Slow and steady wins the race. Anyone who hasn’t tried it might think of it as a series of disappointments before you get to the main event, but edging can hold the key to a more powerful orgasm. “Think of it as building up the intensity before the big finish,” says Middleton. “Edging before orgasm builds desire, tension and sensitivity, so once you hit the big O you’ll be clawing at the bedsheets. It’s like anything in life, the more you want it and work for it, the better the reward.”

Orgasms: 8 Ways to Increase Your Chances of Having the Big One

3. Think sexy thoughts! What’s the largest human sex organ? The biggest, dreamiest sex organ is the brain. Try to bear that in mind. Your thoughts significantly impact your ability to orgasm. As previously mentioned stay focused on your partner and every touch in order to become more excited. You may also allow yourself to fantasize, whether it be about being in a different location or a situation that was once really exciting to you…just use your imagination.

4. Communicate! Communicate with your partner about what it is you like and what feels good and pleasurable. Don’t be embarrassed to give a guy a little direction. And girl, if you don’t think he’s all that in the sack, consider what you’re giving him to work with. Men are not mind readers. Remember: great listeners make great lovers! If you’re willing to communicate what you like and how you like it, and if he’s willing to listen… watch out, world! You may be spending more time in bed. Isn’t it a turn-on when you find you can make him feel good? So wouldn’t it also be a turn-on for him to know what really rings your chimes? Don’t be afraid to get specific: lighter, harder, faster, slower, right there, don’t stop, etc. And if you are afraid, do it scared! Believe me, the pay-offs will be so worth it.

5. Stay out of the results! If you spend all of your energy focusing on whether or not you’re going to have an orgasm, then you may miss the boat completely. In other words, experience the build-up of sensations instead of focusing solely on the orgasm. It is important to focus on the sensations and on what feels good. Stop focusing on a goal!

6. Try a different position… and then try another! Women differ widely as to their preferred type of physical stimulation to facilitate orgasm. Many women require clitoral stimulation in order to orgasm. Find a position that either facilitates clitoral stimulation, manual or otherwise. One type of position is placing the woman on top. This allows you to control the pace and depth of thrusting and gain easy access to the clitoris for you or your partner to touch. Also, you can grind your pelvic bone against your partner in order to stimulate your clitoris. Try slight alterations in any sexual position to stimulate different areas of your vagina. For example, when in the missionary position with your partner on top, put a pillow under your butt, put your legs on your partner’s shoulders and lift your hips up. This will allow your partner to penetrate you more deeply and thrust more easily. Sex is like playtime for adults, so keep an open-mind and stay creative!

7. Although we touched on this earlier, I want to emphasize that staying connected with your partner is key! Enjoy your partner’s pleasure. Tune in to your partner’s sensations, reactions, and responses. It gets you out of your head. Seeing someone else get excited and aroused can help you to become more aroused.

8. Consult a professional. If you are still struggling with sexual response including having an orgasm, contact a local professional who specializes in helping individuals with sexual concerns. You can locate a Psychologist or Mental Health Counselor with expertise in sexuality via aasect.org or sstarnet.org.

Please keep in mind that these are general suggestions and may not be effective given your individual situation. All women are different so what makes one reach orgasm may not necessarily work for another. Make it a point to keep the lines of communication open with your partner about what you like and what feels good, and be open to trying different positions and techniques. Get out there and have fun, ladies!

__

Thank you Dr. Needle!__

How important are orgasms in your sex life? Do you have them pretty regularly? Or would you like to have them more often? What techniques have you tried to help you reach orgasm with a partner?

P.S. Dr. Needle is on Facebook and you can also follow her on Twitter!

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Improve Your Lovemaking – Female Orgasms After 50, Better Sex

4. Don’t forget the lube, dude. In just seconds, lubricant makes women’s (and men’s) genitals more erotically sensitive, so it helps women have orgasms. In addition, for women experiencing post-menopausal vaginal dryness, sex without a lubricant (be it saliva or a product purchased from a drug store aisle) may simply feel uncomfortable.

Never squirt lubricant directly on a woman’s genitals, however; the sensation can be cold and jarring. Instead, squeeze some into your hand, rub it with your fingers to warm it, then touch her. Lubricants are available at pharmacies — near the condoms, logically enough.

5. Get out of that rut! Ever notice how sex feels more arousing when you and your partner are on a romantic vacation? That’s because you’ve broken the routine. If you’re interested in the science behind this, the brain chemical dopamine, a neurotransmitter, governs arousal. As dopamine rises, so does arousal — and the likelihood of orgasm.

And what raises dopamine?

Novelty.

So try something different — anything different. Make love in a new location, in a different way, at a different time, or with a different ambience (think candlelight, music or sex toys). Try bathing or showering together beforehand, or treat yourselves to professional massages.

6. Take a vibrator to bed. Yes, I did just “go there,” because even if you adopt all the tips above, some women still have trouble with orgasm; they need the intense stimulation that only a vibrator can provide. One-third of American women own a vibrator today, but few couples include the device in partner sex. Some men fear being “replaced” — did power tools replace carpenters? No; they merely do the job more efficiently. A sex toy cannot kiss and cuddle, make a woman laugh or say “I love you.” It can do just one thing, and some women need that one thing to have an orgasm. So hold her close and invite her to use the vibrator.

The bottom line: Discard the notion of “giving” your partner an orgasm. In a loving relationship, the man’s job is to create an erotic context that is comfortable, relaxed and sufficiently arousing that the woman can, in multiple ways, let go.

Published July 2012

90,000 How to intensify an orgasm – simple and useful tips

It’s good that you do not stop there, calmly folded your arms and all other parts of the body, but strive to improve the quality of sex and are interested in how to enhance orgasm.

How to Enhance Orgasm – Strong Hips

During sex, your thighs and buttocks have to work quite intensely, so your task is to strengthen them and make them more mobile, thus providing additional stimulation to the clitoris area.You can strengthen your hips with the following exercise.

Stand up straight with your feet shoulder-width apart. Slowly rotate your pelvis, circling your hips 10 times in one direction, then in the other direction. As you inhale, bring your hips forward and contract the pelvic muscles, while exhaling, tilt your hips back and relax the muscles. Gradually increase your daily intake up to 20 times in each direction.

How to enhance orgasm – develop balance

The muscles of your body are responsible for any movement and balance in a wide variety of positions during sex and contribute to an increase in the intensity of movement and endurance of orgasm.To make the muscles of the trunk work better, do the following exercise:

Lie face down on the mat. Place your palms shoulder-width apart. Lift your torso off the floor using only your toes and elbows. Pull in your belly, stretching out like a thin, straight string. Stay in this position for 10 seconds. Gradually increase your daily allowance to 30 seconds.

How to enhance orgasm – body flexibility

Flexibility and plasticity are perhaps the most important components of quality sex.To test your flexibility, stand up straight and reach your socks with your toes, without jerking or bending your knees. If it didn’t work out, you should work on yourself. After all, the compliance of your body directly affects the depth of penetration of the male penis, as well as the level of accessibility of your erogenous zones, for example, point G.

Get on all fours, knees hip-width apart and palms shoulder-width apart. Draw in your stomach. As you inhale, raise your head, bend your spine as low as possible, and pull your buttocks up.Hold on like this for a few seconds. Then exhale, lower your head down, return to the starting position and align your spine. Repeat the exercise 3 times.

How to enhance orgasm – firm buttocks

Strong and elastic buttocks will help to improve the poses in which your partner is in the back. The tireless rhythmic contraction of the thighs and buttocks will intensify the orgasm, brightening it up at the peak of pleasure. To achieve this result, sit in an imaginary chair.

Press your back against the wall, place your hips parallel to the floor, and lower your arms freely along your body.Tighten the muscles in your thighs and buttocks. Hold this position for 1 minute. Repeat the exercise 4-5 times.

Thus, by adding a set of simple exercises to your daily exercise, you will not only improve your body, raise the tone of the body, but also find the answer to the question of how to enhance orgasm.

90,000 How to intensify orgasm: 3 new ways that really work

21 July 2021 12:00
Antonina Starovoit

Having fun: 3 new ways to increase your orgasm

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Sex is a pleasure for two. That is why you should not forget about yourself in love pleasures with your man, especially in order to achieve organism.

Read also TOP 5 Tips for Winning the Heart of NIKITA LOMAKIN
According to statistics, for 10 sexual acts, only 2 end in orgasm. Today we will tell you how to increase this number of times at least two.

Breath

Often, before orgasm, people instinctively begin to breathe often or hold their breath altogether.Try the opposite: breathe slowly and deeply. This will allow you to come to a conscious state of the extravaganza moment and feel it “from” and “to”.

Move

Read alsoMen’s opinion: what they never pay attention to during sex
Pleasure is possible only when you are liberated. But often it is during intercourse that women are tense and constrained. The reason may be banal tightness or complexes about the body. As we have already said, men do not notice our worries about extra folds and cellulite.Therefore, focus on pleasure and move to the beat of your man.

Delay Orgasm

Men often go for such a trick in order to reach the peak with a girl. But they also receive a bonus in the form of more vivid sensations. Feel the moment after which orgasm is inevitable. Then bring yourself to this pre-orgasmic state several times and temporarily stop stimulating the clitoris. Try to postpone the orgasm several times and then come.

Recall,

How to improve the quality of orgasm: the advice of professionals

In a relationship, it is important that the pleasure of each partner is given the same amount of time and effort.However, this may not always lead to orgasm. Each person has a unique understanding of what makes them sexually satisfied.

To maintain a healthy relationship, it is important to have an ongoing and open dialogue with your partner about their sexual interests.

According to sexologists, there are real ways to improve orgasm.

1. Find a suitable spot

Your genitals are filled with nerve endings, but some points are more sensitive than others.And stimulating the right place can lead to a more intense and pleasurable orgasm.

Stimulate the clitoris

One way to improve partner sex is to turn on clitoral stimulation for more pleasure. The clitoris is the main erogenous zone, comparable to the penis in terms of nerve endings and physiological structure, and you can stimulate it in various ways, starting from point C.

Read also this is the visible part of the clitoris.This place contains many nerve endings and is very sensitive to touch. Hence, its stimulation during masturbation or partner sex can lead to extremely intense orgasms.

Another famous point is the G-spot, which is considered an erogenous zone located inside the vaginal canal. However, Mathis Kennington, Ph.D., board-certified sex therapist and co-founder of The Practice in Austin and The Couple Lab, says this intense stimulation is actually just another type of clitoral stimulation.

“The clitoris is much larger than most people think,” Kennington says. “Often times, women who have a G-spot orgasm actually just feel the stimulation of another part of the clitoris through penetration,” Kennington says.

Stimulation of the clitoris often occurs not only during penetrative sex. In fact, a 2017 poll published in the Journal of Sex and Marital Therapy found that out of 1,055 women in the U.S., only 18.4% reported the ability to orgasm from penetrative sex alone.

You can stimulate the clitoris with your hands, your partner’s hands, or with a toy such as a vibrator.

Stimulate the P-point

The P-point refers to the prostate. The prostate is a reproductive organ located under the bladder that produces semen.

Some people find that stimulation of this area leads to rapid and extremely intense orgasms. You or your partner can stimulate this area with your fingers “either directly by inserting it into the anus, or through the skin, massaging the space under the testicles and above the anus,” says Kennington.

2. Practice Mindfulness

Touching the sensations during your daily activities can help you increase the pleasure and intensity of your orgasm in the bedroom. After all, sex is very sensual.

Emily Jamea, Ph.D., a board-certified sex therapist at REVIVE in Houston, conducted research published in the journal Sexual and Relationships Therapy that found increased sensuality – or the ability to tune in to the five senses – outside the bedroom, which improves sexual satisfaction in the bedroom.

The study involved 195 people over the age of 25 who were in reliable and long-term relationships. Participants completed a survey that measured affection, sensuality, curiosity, imagination, and sexual satisfaction. In this group, sensuality and imagination were significantly correlated with optimal sexual satisfaction.

For example, people who report that they enjoy the food they eat or actually notice the warmth of the sun on their face while walking are more likely to connect with the sensual pleasures of sex.

3. Try to masturbate

Mastering masturbation can lead to more frequent orgasms during sex with a partner, because it will help you understand what turns you on.

“I always encourage my clients to explore their bodies so they know what makes them feel good,” says Jamea.

Often times, people will avoid masturbation or porn, thinking that it will improve their orgasms during sex with a partner. However, experts say there is no link between porn consumption, masturbation, and better orgasm during sex with a partner.

Instead of completely eliminating masturbation in order to improve orgasm during sex with a partner, Jameya encourages people to practice masturbation consciously. Masturbation can also allow people to visually show their partners what gives them an orgasm. This helps their partners understand what they like sexually and can improve partner sex in the future.

Jameah says this is partly why same-sex couples may find it easier than heterosexual couples when it comes to communicating sexual needs, because each partner has an innate understanding of the other’s anatomy.

4. Focus on foreplay

Foreplay increases sexual tension during sex with a partner, which can lead to more pleasant orgasms. This is an especially important ingredient for women.

When aroused, the vagina often secretes natural lubrication to prepare the body for penetration. Foreplay is important before penetration because this lubricant makes penetrating partner sex more comfortable.

Foreplay can also help close the gap in orgasm in heterosexual partners.Men usually have orgasms earlier than women, which often leads to cessation of intercourse. “Men usually reach orgasm in 2-10 minutes, and women on average 15-30 minutes,” says Jamea.

Although Jamia says that simultaneous orgasms are unrealistic for any sexual experience, she encourages both partners to be equally attentive to each other’s pleasure during sex. Focusing time on each other’s pleasure during foreplay is one way to improve simultaneous sexual orgasm.

Try having your partner stimulate your C-spot, G-spot, or P-spot manually or with a vibrator, or have oral sex to experience intense pleasure during foreplay and improve your orgasm.

5. Overcome anxiety about skill

Anxiety about quality can often get in the way of getting the most out of your sex with a partner. It can arise from insecurity about their sexual activity, body image, or how they think their partner feels about them sexually.This type of anxiety can cause the penis to ejaculate too quickly or stop.

According to Kennington, people often feel anxious about this because they focus solely on achieving orgasm for themselves or a partner, not what they enjoy during sex.

Focusing on the sensory pleasure of the experience during sex with a partner, rather than achieving orgasm, can help improve the sexual experience.

6. Try pauses

Pauses is the practice of stopping sexual stimulation just before orgasm and then restarting stimulation to control the timing of your orgasm.

“Both the loss of control and the stimulation of the male penis, orally or manually, over and over again can make an orgasm very enjoyable,” says Kennington.

Communication between partners is important during breaks so that one can tell the other when they are about to reach orgasm. In addition, it may be important for partners to discuss how long they want to keep having sex. This will help both partners have more fun if they have the same expectations.

7.Discuss sexual fantasies

Sexual fantasies are exciting, erotic mental images that we conjure up in our head. While people may be ashamed of these thoughts, it is perfectly normal and even rewarding to dream about sex.

Having sexual fantasies and acting them out can be an exciting way to spice up your sex life with your partner. According to Kennington, talking about sexual fantasies can help develop attraction to and with your partner, which is one of the most important factors in good sex.

Try talking to your partner about your sexual fantasies both in and out of the bedroom. Just remember to discuss boundaries and get consent before engaging in any sexual behavior.

8. Do a Kegel

A Kegel is an exercise that helps strengthen your pelvic floor muscles. “The stronger and healthier your pelvic floor muscles, the better your orgasm,” says Jamea. Strong pelvic floor muscles can cause more intense orgasms in everyone, not just women.

Jamea recommends Kegel exercises for people who ejaculate too quickly during intercourse. Often, premature ejaculation or quick orgasms occur when the pelvic floor muscles are too tight. Doing these exercises can help people learn to relax these muscles during sex and therefore have a more pleasant sexual experience.

It is best to visit a pelvic physiotherapist before Kegel practice. They can help you determine what is safe and necessary for your body.

How to enhance a woman’s orgasm

Do you want to experience a holiday in bed every day? Psychologist and physiognomist Tatyana Larina says that you need to be scared! Gynecologist Lyudmila Shupenyuk and massage therapist Elena Tkachenko also revealed the secrets, thanks to which your intimate relationships will always be pumped with fireworks!

There are a lot of women in the world who complain about the lack of a bright holiday, and there are those who have not experienced it at all. In order to feel the holiday, a woman needs a suitable day of the cycle, a suitable mood, no rush and no overload of thoughts.

Tatiana Larina’s advice

Before closeness, watch not cute serials, but action-packed films! The fact is that the experience of thrills promotes the release of the hormone dopamine in the brain. This hormone is also called the hormone of pleasure, because it is released in anticipation of something pleasant and stimulates sexual desire.

But at the same time, dopamine can be released during aggression and fear. This is how our body protects us so that during difficult periods we do not succumb to panic, but quickly adapt to new conditions.Therefore, the experience of thrills, whether from extreme sports, or from watching an exciting action-packed thriller, stimulates the release of this hormone and, as a result, leads to sexual arousal and a vivid orgasm!

It should be noted that not all women enjoy thrillers. Some are more turned on by adventure films and some by horror films. Choose for yourself the genre that appeals to you the most. The main thing is that the plot is exciting, with a constant danger to the hero’s life, and you are always in suspense.The accumulated experiences will look for a way out, and will find it in orgasm!

READ ALSO: What is the danger of a woman’s lack of sex?

Signs of a woman’s arousal

An excited woman has a sparkle in her eyes, a blush appears on her cheeks, and her breathing becomes more rapid. The girl can slightly open her mouth or make some movements with her lips. Perhaps she is stroking her face with her fingers, or she may take the ends of her hair in her hand and stroking herself with them.An excited girl can also cross her legs and squeeze them strongly, or pinch her hands between her legs.

Elena Tkachekno Council

In Chinese culture (where polygamy was allowed) there was a tradition: a woman who was prepared by servants for sex with her husband was required to have a foot massage. On the one hand, this emphasized her status for the next night, and on the other hand, such a massage helped to get aroused and better perform her duties in bed.

Foot massage itself is very pleasant, but in order to achieve the effect we need, namely to experience an orgasm, Elena Tkachenko identified three main points that need to be used.

The first is in the middle of the heel. It is believed that this point is connected with the genitals, and therefore, acting on it, we can cause excitement and brighter sensations during intimacy.

The second point is the pad and base of the big toes. Targeting this point helps lower blood pressure, which helps the woman to relax.

And the third point is on the outside of the foot, below the ankle. These points need to be influenced with light massaging, pressing movements for about 5-10 minutes.

Council of Lyudmila Shupenyuk

Gynecologist Lyudmila Shupenyuk often has to face such a problem as the lack of a holiday for women. To help my patients, I follow new discoveries and read a lot of literature. In one article I read that bergamot essential oil contains a substance called linalyl acetate, which has a stimulating effect on a person and enhances sexual desire.

READ ALSO: Physical incompatibility during sex.Psychologist and gynecologist’s advice

In aromatherapy, bergamot oil is considered one of the most valuable in the treatment of emotional disorders. It has a mild sedative and antidepressant effect. That is, it helps to distract from daily worries, which is also important for getting the proper mood for intimacy.

If you lubricate erogenous zones with aromatic oil before intimacy, it activates blood flow to these zones, which will lead to an increase in arousal, and then to a brighter orgasm.Erogenous zones in women can be anywhere: it can be the neck, earlobes, wrist, elbow bend and even under the knee.

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How to intensify an orgasm – simple and useful tips – Rambler / female

How to intensify an orgasm – include these simple and affordable physical exercises in your daily exercise.

If in blissful hours during sex you are able to get distracted even for a minute and wonder how to enhance orgasm, then our simple advice can help you.

It’s good that you don’t stop there, calmly fold your arms and all other parts of the body, but strive to improve the quality of sex and are interested in how to enhance orgasm.

How to Reinforce Orgasm – Strong Hips

During sex, your thighs and buttocks have to work hard enough, so your task is to strengthen them and make them more mobile, thus providing additional stimulation to the clitoris area.You can strengthen your hips with the following exercise.

Stand up straight with your feet shoulder-width apart. Slowly rotate your pelvis, circling your hips 10 times in one direction, then in the other direction. As you inhale, bring your hips forward and contract the pelvic muscles, while exhaling, tilt your hips back and relax the muscles. Gradually increase your daily intake up to 20 times in each direction.

How to intensify an orgasm – develop balance

The muscles of your body are responsible for any movement and balance in a variety of positions during sex and contribute to an increase in the intensity of movement and endurance of orgasm.To get the muscles of the trunk to work better, do the following exercise:

Lie face down on the mat. Place your palms shoulder-width apart. Lift your torso off the floor using only your toes and elbows. Pull in your belly, stretching out like a thin, straight string. Stay in this position for 10 seconds. Gradually increase your daily allowance to 30 seconds.

How to enhance orgasm – body flexibility

Flexibility and plasticity are perhaps the most important components of quality sex.To test your flexibility, stand up straight and reach your socks with your toes, without jerking or bending your knees. If it didn’t work out, you should work on yourself. After all, the compliance of your body directly affects the depth of penetration of the male penis, as well as the level of accessibility of your erogenous zones, for example, point G.

Get on all fours, spread your knees hip-width apart and palms shoulder-width apart. Draw in your stomach. As you inhale, raise your head, bend your spine as low as possible, and pull your buttocks up.Hold on like this for a few seconds. Then exhale, lower your head down, return to the starting position and align your spine. Repeat the exercise 3 times.

How to strengthen orgasm – firm buttocks

Strong and elastic buttocks will help to improve the positions in which your partner is in the back. The tireless rhythmic contraction of the thighs and buttocks will intensify the orgasm, brightening it up at the peak of pleasure. To achieve this result, sit in an imaginary chair.

Press your back against the wall, place your hips parallel to the floor, and lower your arms freely along your body.Tighten the muscles in your thighs and buttocks. Hold this position for 1 minute. Repeat the exercise 4-5 times.

Thus, by adding a complex of simple exercises to your daily exercise, you will not only improve your body, raise the tone of the body, but also find the answer to the question of how to enhance orgasm.

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How to improve sleep? Have sex!

You drew the curtains, put on fresh linen, fluffed up a pillow, put on cozy pajamas, extinguished the candles and made a wish, but sleep is not in one eye? Undress and have sex urgently! Firstly, sleeping without pajamas is healthier, and secondly, having sex before going to bed helps you “switch off” faster and rest better.It is easy to come to this conclusion on the basis of purely personal experience, but we turned to the opinion of scientists.

Australian researchers surveyed people between the ages of 18 and 70 asking them questions about sex and sleep quality. Of the 460 respondents, more than half (64%) indicated that intercourse helps them fall asleep faster and avoid nighttime awakenings. But not every act is equally useful, only sex with the achievement of orgasm works as a sleeping pill.

Of course, this conclusion requires confirmation by additional experiments and studies.But already now, the effect of sex on sleep can be explained in terms of physiology and biochemistry. Sedation is not surprising at all, intercourse is a cardio load that makes you tired and crave rest after.

Orgasm affects the level of certain hormones in the blood, making you feel safe and peaceful. First of all, oxytocin “jumps”, it is the hormone of love or the hormone of hugs. We have already written about his role in romantic relationships before. In short, oxytocin strengthens your bond and helps you relax.The stress hormone cortisol also drops, which can reduce anxiety. In the brain during orgasm, it increases the production of dopamine, a neurotransmitter responsible for the sensation of pleasure. Its level remains elevated for some time after sex.

If at the moment you are not in a relationship, do not be discouraged. The key to relaxation and good sleep is orgasm, not the way to achieve it. The effect of a solo “performance” will not be worse than that of a duet.

It should be said that sometimes sex is invigorating.A burst of energy after orgasm was noted by about 40% of women who participated in the survey. It is difficult to predict exactly how sexual intercourse will affect your body – it all depends on the structure of the nervous system and the sensitivity of each person. You can find out for sure only with the help of your own experiment. It is necessary for several evenings in a row to experience an orgasm (no matter how it is achieved) and follow the sensations. If you get drowsy, quickly “pass out”, and in the morning you feel full of energy – bingo, you have found a sleeping pill with extremely pleasant side effects! If you are tossing and turning in bed – do not be discouraged, at least in the process of research you enjoyed it.

Exercises to strengthen the pelvic floor muscles in women (Kegel exercises), which have a beneficial effect on sexual health

This information describes pelvic floor exercises (Kegel exercises) that have a beneficial effect on sexual health and sexual satisfaction.

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On Kegel Exercises

The main purpose of Kegel exercises is to help you strengthen your pelvic floor muscles.They can help you cope with or prevent physical problems such as incontinence. Incontinence is leakage of urine or stool (feces) that you cannot control.

Kegel exercises can also have beneficial effects on sexual health and sexual satisfaction because they:

• Relax the vaginal muscles, allowing the vagina to expand, which is important if you experience pain or discomfort during intercourse or when examining the pelvic organs;
• improve blood circulation in the vagina and pelvic floor muscles, which can increase sexual arousal;
• make it easier to achieve orgasm;
• increase the production of vaginal lubrication (vaginal moisture).

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About the muscles of the pelvic floor

The pelvic floor muscles form the pelvic cavity and support the pelvic organs (uterus, bladder and intestines). These are the muscles you use to stop urinating or hold back gas or stool (bowel movement). In addition, these muscles can contract (tighten) during orgasm. Figure 1 shows the pelvic floor muscles and pelvic organs.

Figure 1.Pelvic floor muscles and pelvic organs

Determination of the pelvic floor muscles

If you are not sure which muscles belong to the pelvic floor muscles, there are several ways to identify them.

• Imagine you are urinating. Tighten the muscles that you use to interrupt the flow of urine while urinating. Do not exercise your pelvic muscles by stopping the flow of urine in real life, especially when your bladder is full. This can weaken your pelvic muscles and lead to incomplete emptying of your bladder during urination, increasing your risk of urinary tract infection (UTI).
• Tighten the muscles you use to hold back a bowel movement or gas, but do not contract your glutes, abdominals, or inner thighs. If you do it right, your body shouldn’t be lifting at all. If you feel that your body is lifting a little, you are most likely using the muscles of the buttocks.
• Insert a finger or vaginal dilator into the vagina, and then squeeze the pelvic floor muscles around the finger or dilator.You should feel the muscles in your vagina tighten and your pelvic floor moves upward.

When you contract your pelvic floor muscles, you do not need to use your abdominal muscles, legs or buttocks. Contraction of these muscles does not help to strengthen the pelvic floor muscles. To find out if the muscles in your abdomen, legs, or buttocks are also contracting, you can place one hand on your stomach and the other under your buttocks or thighs. Tighten your pelvic floor muscles. If you feel the movement of your abdominals, hips, or buttocks, then you are using the wrong muscles.

Be sure to completely relax your pelvic floor muscles after contracting them. If you are having difficulty identifying your pelvic floor muscles, see your doctor.

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Doing Kegel Exercises

Once you learn how to properly contract your pelvic floor muscles, do 2 to 3 sessions of Kegel exercises daily for best results. These sessions are best done at regular intervals throughout the day.

Instructions

Before you begin, get into a comfortable position to keep your body relaxed. Basically, people prefer to do Kegel exercises while lying in bed or sitting on a chair. Once you are familiar with the exercises, you can do them in any position and anywhere, such as standing somewhere and waiting in line.

With a comfortable position, follow the instructions below:

1. Inhale deeply through the nose to contract the abdominal muscles and fill the lungs with air.During inhalation, the pelvic floor muscles should be relaxed.
2. Take a slow deep breath through your mouth while gently contracting your pelvic floor muscles.
3. Keep your pelvic floor muscles contracted for 3-6 seconds (until they start to tire) as you exhale. This is called a cut.
4. Inhale again and stop contracting the muscles. This will allow the muscles to relax.
5. Fully relax your pelvic floor muscles for 6-10 seconds.It is very important to completely relax the muscles between each contraction and not hold your breath. Always keep your muscles relaxed as long as they were contracted, or a little longer.

Do this exercise for 10 repetitions per session.

If you feel pain while doing Kegel exercises, stop doing them immediately. Kegel exercises are not harmful, but not suitable for everyone. When done correctly, many find them relaxing.They shouldn’t be painful. If you experience pain during or after Kegel exercises, you may be doing them incorrectly, or Kegel exercises are not suitable for you. Talk to your healthcare provider to discuss this.

When to lengthen the duration of contractions

If the pelvic floor muscles do not start to fatigue after contracting for 3-6 seconds or after doing 10 repetitions of Kegel in a row, you can increase the duration of the contraction to 6-10 seconds, then completely relaxing the muscles for 10 seconds.Be sure to keep breathing as you contract your muscles.

Try to achieve the goal of holding a strong contraction for 10 seconds 10 times in a row.

If you are having difficulty doing Kegel exercises, a pelvic floor physiotherapist can help. Ask your healthcare provider to refer you to such a specialist.

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Sexual Health and Intimate Life Support and Information

If you need additional support or information about sexual and intimate health, talk with your healthcare provider about the Female Sexual Medicine & Women’s Health Program at Memorial Sloan Kettering (MSK).For more information or to make an appointment, call 646-888-5076.

Female Sexual Medicine & Women’s Health Program services are available in the following locations:

• Rockefeller Outpatient Pavilion
  160 East 53 ^rd Street
  New York, NY 10022
• Breast Center named after Evelyn H. Lauder Breast Center
  300 East 66 ^th Street,
  New York, NY 10065

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What to do if your pelvic pain and incontinence persist

If you still have problems with pelvic pain or incontinence, talk to your healthcare provider for a referral to one of MSK’s physical therapists, a pelvic health specialist.This specialist will be able to understand the causes of pain or problems in the pelvic floor area. You can also ask for a referral if you need help or guidance with vaginal dilator therapy or if you have difficulty doing Kegel exercises.

MSK Physiotherapists provide services at the following address:

Sillerman Center for Rehabilitation
515 Madison Avenue (entrance from 53 ^rd Street, between Park Avenue and Madison Avenue)
4th ^{Floor
New York, NY 10022}

You can call the Sillerman Rehabilitation Center at 646-888-1900.

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Tell your healthcare provider if you have:

• Difficulty identifying the pelvic floor muscles;
• Painful sensations when performing Kegel exercises;
• Difficulty performing Kegel exercises;
• Concern about bowel, bladder, or sexual function;
• pelvic pain;
• Need for help with vaginal dilator therapy;
• Questions requiring referral to a physical therapist who specializes in pelvic health.