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5 Exercises for a Better Sex Life

Any physical activity can improve your sexual health. But a few exercises are especially beneficial.

An illustration of different people doing various cardio exercises. A heart rate graphic intersects the image and vignettes.

By Danielle Friedman

As far as your muscles are concerned, sex is just another workout. And like most workouts, the more conditioned you are, the more enjoyable it can be.

Yes, you can train for sex.

“It’s important to remember that sex is movement, and it’s exercise,” said Debby Herbenick, director of the Center for Sexual Health Promotion at the Indiana University School of Public Health. If you want to have satisfying sex, she said, you’ll likely benefit from moving your body outside of the bedroom.

If you’re happy with your sex life, a regular fitness habit can help to ensure your body c ontinues to function properly. If you feel like your sex life could be more satisfying, exercise may help with erectile dysfunction , pain with penetration and low sex drive , among other issues.

Regular physical activity can also help you become more self aware. “You learn to listen to your body ,” Dr. Herbenick said, “and then you can carry that wisdom over to your sexual life.”

While pretty much any workout routine can improve sex over time, a few specific types of movement can be especially helpful for sexual function and enjoyment, depending on your needs and physical ability. Here are five exercises that experts in sexual health and fitness recommend.

Work in bursts of high intensity cardio.

Your cardiovascular health directly impacts your sexual health, and not just because sex can sometimes be vigorous and aerobic, Dr. Herbenick said.

The cardiovascular system powers two bodily systems that are important for sex: erections and vaginal lubrication. Without proper blood flow, one will likely have trouble achieving or maintaining either, she said. Research also suggests that, for some people, aerobic exercise itself can stimulate arousal.

If you don’t already do aerobic exercise, begin by establishing a solid cardio baseline through regular, moderate-intensity activity, said Darlene Marshall, a personal trainer in upstate New York who has helped clients train for better sex.

Then, once you can comfortably walk or jog at a “conversational” pace for about 20 minutes, add intervals of high-intensity effort, she said — to train for the bursts of exertion sex can require. Depending on your fitness level, running or cycling sprints, brisk stair climbs or high intensity interval training are all good options.

“The goal is to help your body avoid becoming overwhelmed, cardiovascularly, during sex,” Ms. Marshall said.

Do Kegels — correctly.

The health of your pelvic floor, the hammock of muscles that sits at the base of the pelvis, can make the difference between a gratifying sexual experience and a lackluster or even painful one — for women and men — said Janelle Howell, a pelvic floor specialist in Chicago. Between 10 and 20 percent of women in the United States report pain during sex.

When your pelvic floor muscles are weak or tight, you may not experience as powerful an orgasm. Tight pelvic floor muscles can also make penetrative sex painful. Healthy pelvic floor muscles need both strength and flexibility to be able to contract and fully release on command.

Kegel exercises , which mimic the effort of holding and releasing urine or gas, can be an effective way to strengthen the pelvic floor muscles, Dr. Howell said. The key is to make sure that after every contraction, you fully relax the muscles — something many people don’t do properly.

For women, Dr. Howell suggests imagining an elevator slowly going up, then slowly going all the way back down to the ground floor, to ensure the muscles fully release. For men, tighten your pelvic floor muscles, hold for three seconds, then fully relax for three seconds.

If you have a tight pelvic floor, experts advise skipping the Kegels and focusing instead on diaphragmatic breathing , which can help to relax and lengthen the muscles. (A pelvic floor physical therapist can offer a full assessment.)

Limber up your hips.

Most people spend hours a day sitting, which can lead to tight hip muscles, fascia and ligaments. When your hips are tight, you may experience back and pelvic pain during sex.

“I hear a lot that people can only do one position,” because they’re stiff or other positions hurt, Dr. Howell said.

Improving your hip mobility can help your whole lower body move more fluidly and comfortably, and may improve pelvic pain during sex, she said.

As a first step, Ms. Marshall recommends releasing some of the constricted areas by placing a tennis ball against your glutes and rolling it around, then shifting it to your hips and hamstrings, massaging each area until you feel the muscle release. This can be done sitting or against a wall.

From there, stretch your hips, hip flexors, glutes, back muscles and hamstrings by doing a figure-four stretch , 90/90 stretch , cat cow or happy baby pose , Dr. Howell said, or “any movement that’s bringing your chest closer towards your knees.”

Finally, dynamic exercises such as deep squats and glute bridges mobilize the hips and build strength. And if you want to dial up the intensity, weighted squats , leg presses and kettlebell swings can increase the power in your glutes and hamstrings.

“I love kettlebell swings for sexual training,” Ms. Marshall said, because they involve “a rhythmic movement of flexion and extension in the hips.”

Focus on your entire core.

The more strength you have in your core, the more you will be able to move easily during sex. Most of the nerves and muscles that are involved in sex are integrated into the core, and strong core muscles can also help to reduce back and hip pain before, during and after sex.

“Strengthening the core can really help with endurance during sex, helping you feel strong and solid in your body,” said Rachel Zar, a sex therapist in Chicago.

To work the full cylinder of muscles that make up the core, Dr. Howell recommends doing planks daily. “You can start small,” she said. “Say you can only hold it for five to 10 seconds — that’s going to help you to engage all of your core muscles at one time.”

Another bonus to working the core muscles? Dr. Herbenick and her team have found that, for some people, contracting and releasing their core muscles helped them become aroused. Consider your planks foreplay.

Practice five minutes of daily yoga.

Yoga can help improve hip mobility and build core strength. And practicing slow, deep, diaphragmatic breathing is especially valuable for sex, Dr. Herbenick said, because it helps to relax both the body’s parasympathetic nervous system and the pelvic floor.

“You might find that vaginal penetration is more comfortable. You might find that erections come more easily,” she said. “Stress is the enemy of erections.”

If you don’t feel up to moving through yoga positions, practicing the breath work alone is valuable, Dr. Howell noted. “Even just laying on the yoga mat, putting your hands on your belly and just breathing into your belly can really start to calm that nervous system,” she said, “which can then support more pleasure in your sex life.”

Danielle Friedman is a journalist in New York and the author of “Let’s Get Physical: How Women Discovered Exercise and Reshaped the World.” More about Danielle Friedman

What to Know About Your Sexual Health

Sexual health can be an important part of personal well-being. the information below can help you demystify this often misunderstood topic..

Older daters are not getting adequate screening and protection from S.T.I.s. Here’s how to be a safer sexually active senior .

Any physical activity can improve your sexual health. But these five exercises  are especially beneficial.

New regimens in development, including once-weekly pills and semiannual shots , could help control H.I.V. in hard-to-reach populations.

Many women will deal with a yeast infection at least once in their lifetimes. Luckily, there are plenty of effective solutions .

The connection between the birth control pill and sexual desire is complex. The pill lowers testosterone, but what does that do to libido ?

We asked sex therapists and researchers to share a myth about sex they wished would go away. Here’s what they said .

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Find information about a clinical radiology procedure or test:

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  • Saline Infusion Sonohysterography (SIS)

Author: Dr Monica Pahuja*

What is saline infusion sonohysterography (sis).

Saline infusion sonohysterography (SIS) or saline ultrasound uterine scan uses a small amount of saline (salt solution) inserted into the uterus (or womb) that allows the lining of the uterus (endometrium) to be clearly seen on an ultrasound scan.

“ Ultrasound ” is the term used for creating pictures or images using high-frequency soundwaves. The pictures are obtained using an ultrasound transducer.

Ultrasound transducers transmit high-frequency sound waves that are converted into electrical impulses that produce a moving image of the inside of the body on a screen.

Why would my doctor refer me to have this procedure?

SIS helps to see if there is any thickening or small growths (polyps) of the endometrium of the uterus that may have been seen on a prior pelvic ultrasound scan. SIS can also be carried out to assess the postmenopausal endometrium in patients who have postmenopausal bleeding.

How do I prepare for a SIS?

No special preparation is required. The scan is best done as your period finishes, day 5–9 of your menstrual cycle. So, it is best to arrange your appointment according to your period dates.

You will be asked to go to the toilet and empty your bladder before the scan. If you are using a tampon, it will need to be removed. You can still have the scan if the period is just finishing and bleeding is light.

An SIS scan cannot be carried out if you are pregnant or if you have a pelvic inflammatory disease. You must advise your referring doctor or staff where you are having the scan if you have either of these conditions.

It is a good idea to wear comfortable clothing that gives easy access to the lower part of your body.

What happens during a SIS?

After emptying your bladder, you will be asked to undress from the waist down and you may be asked to wear a gown. You will then be asked to lie on an examination bed.

A routine pelvic and transvaginal ultrasound may be carried out before the SIS (see InsideRadiology: Transvaginal ultrasound ).

A speculum (an instrument used to hold open the vagina so that it can be examined) is then inserted into the vagina. A soft catheter (a thin plastic tube) is gently inserted through the speculum and into the uterus through the cervix (the neck of the uterus).

The speculum is then removed while the catheter still remains in the uterus, and a transvaginal ultrasound transducer is inserted into the vagina.

The transducer is slightly larger than a tampon and especially shaped to fit comfortably into the vagina. A protective sterile probe cover is placed over the transducer and lubricating gel is applied to it for ease of insertion.

A small amount of saline (salt solution) is inserted through the catheter into the uterine cavity. During and after the saline injection, the transducer is then gently moved around while images of the inside of the uterus are taken.

The saline fluid within the uterus allows the lining of the uterus to be imaged clearly on the ultrasound screen and shows any endometrial abnormality.

Are there any after effects of a SIS?

After the scan, there is a small trickle of fluid from the vagina. This is the saline fluid that was inserted through the catheter coming out. It is commonly slightly blood stained and this may continue for 24 hours. You may wish to use a sanitary pad, but you are advised not to use tampons for the rest of the day.

Most patients feel normal after the scan with no after effects. Some patients may have some pelvic discomfort (like mild period pain), but this settles after a few minutes up to perhaps an hour or so, and is very uncommon.

A very small number of patients may have some dizziness due to the cervix being slightly irritated by the catheter. This usually passes within a few minutes and has no adverse outcome.

You will generally be well enough to drive home and resume normal activities, such as going back to work.

How long does a SIS take?

The entire procedure usually takes approximately 30 minutes. Most of this time is taken up by scanning before and after the saline is put into the uterus. The actual time taken for the saline to be put in is only 2–3 minutes.

What are the risks of a SIS?

The scan is very safe. The main risk is that of infection within your uterus being introduced by the procedure. This is extremely uncommon and is treated with antibiotics if it occurs.

Infection may present as pelvic pain that does not settle or you may develop an odorous vaginal discharge.

In this case, you should ring the clinic where your procedure was done and ask to speak to the radiologist who carried out the procedure or see your general practitioner explaining you had the procedure and describing your symptoms. Antibiotics may then be prescribed.

What are the benefits of a SIS?

Inserting the saline fluid into the uterus allows very clear ultrasound images to be taken of the lining of the uterus, and any abnormalities, such as thickening of the endometrium or polyps, can be easily seen. This will help to guide the discussion between you and your doctor about any further investigation or treatment that may be needed.

Who does the SIS?

The examination is always carried out by a specialist doctor, usually a radiologist (specialist doctor) or obstetrician sonologist (an obstetrician qualified to carry out ultrasound examinations). The specialist doctor will provide your referring doctor with a report of the scan.

Where is a SIS done?

The examination is carried out in a radiology department of a hospital, private radiology practice or at a specialist clinic for obstetric and gynaecological imaging. It is done in the privacy of an ultrasound room, which may be dimly lit to allow the images on the ultrasound machine to be clearly seen by the person carrying out the scan.

When can I expect the results of my SIS?

The time that it takes your doctor to receive a written report on the scan will vary, depending on:

  •  the urgency with which the result is needed;
  • the complexity of the examination;
  •  whether more information is needed from your doctor before the examination can be interpreted by the radiologist;
  •  whether you have had previous X-rays or other medical imaging that need to be compared with this new scan (this is commonly the case if you have a disease or condition that is being followed to assess your progress);
  •  how the report is sent from the radiology facility to your referring doctor.

The radiology facility where you are having your test or procedure will be able to tell you when the written report will be provided to your doctor.

It is important that you discuss the results with the doctor who referred you, either in person or on the telephone, so that they can explain what the results mean for you.

*The author has no conflict of interest with this topic.

Page last modified on 31/8/2018.

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Our Services | Injections and Biopsies

Nearby locations - sacroiliac (si) joint injection, sacroiliac (si) joint injection.

The sacroiliac (also called the SI) joint connects the sacrum and the iliac bone in your lower back and buttocks region. It is one of the larger joints in the body and its wavy surface fits together like a gear. Very little motion occurs in the SI joint, and the motion that does occur is a combination of sliding, tilting and rotating. When it becomes irritated, it can cause pain in the immediate region or it can send pain into your groin, abdomen, hip, buttock or leg.

Sacroiliac (SI) joint injections can help identify the source of your pain. By placing numbing medicine into the joint, the amount of immediate pain relief you experience will help confirm or deny the joint as a source of your pain. If numbing the SI joint causes complete relief of your primary pain, it means this joint is most likely your pain source. Even if the SI joint is not the primary source of pain, the time-release cortisone that is injected into the joint can reduce inflammation which can provide longer-term pain relief or allow you to begin physical therapy or other treatments recommended by your physician.

What to Expect

  • We’ll contact you prior to your appointment to review current medications, your medical history, and potential risks. We’ll also be happy to answer any of your questions.
  • Be sure to tell us if you are pregnant, nursing, or if there is a chance you may be pregnant.
  • Contact your doctor before you stop taking any medication.
  • On the day of your exam, please arrive 15 minutes early to check in.
  • Please arrange to have someone drive you home after the procedure.
  • Although complications are rare, we will review possible side effects and risks with you prior to your exam so you can ask questions and decide if this exam is right for you.
  • When you arrive, you will be led to a changing room and given a pair of scrubs to wear for your exam. You will be given a locker to store your clothes, and anything else you may have with you during your exam.
  • You will lie on an X-ray table and the skin in the targeted area will be cleaned and then numbed with a local anesthetic, similar to what a dentist uses.
  • Using fluoroscopy (live X-ray) for guidance, a radiologist will insert a needle into the skin and direct it toward the joint. This imaging helps confirm the accuracy of the location.
  • Contrast material is injected into the SI joint that is causing your pain, highlighting the space to guide the steroid injection
  • Then the radiologist slowly releases a combination of anti-inflammatory (steroid) and anesthetic (numbing) medications into the joint.
  • Following the injection, you will rest for 20-30 minutes. Then, you may be asked to move your back to try to provoke your usual pain.
  • When your procedure is complete, you’ll be escorted back to the changing room so you can change out of the scrubs and back into your clothing.
  • You may be asked to report your remaining pain and also record the relief you experience.
  • On the day of the injection, you should not drive and should avoid any strenuous activities.
  • Specific recovery instructions will be provided at the time of your appointment.
  • The radiologist will review your images and provide your doctor with a detailed report.

Related Videos

Patient getting a Sacroiliac (SI) Joint Injection

Relieving lower back pain with SI joint injections

Find Sacroiliac (SI) Joint Injection services near you.

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  15. About Sacroiliac (SI) Joint Injection

    Sacroiliac (SI) Joint Injection. The sacroiliac (also called the SI) joint connects the sacrum and the iliac bone in your lower back and buttocks region. It is one of the larger joints in the body and its wavy surface fits together like a gear. Very little motion occurs in the SI joint, and the motion that does occur is a combination of sliding ...

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