Overcoming decreased sexual arousal and how to increase it – Read on…
Published in MTB Girls Magazine February
Decreased Sexual Arousal and How to Increase it – This article was written for MTB Girls Magazine so it focuses on women mountain bikers. However, there is information in here for all women and how to increase sexual arousal.
Harder to reach that “O”?
Does sex feel less pleasurable?
Low libido hurting your relationship?
For women mountain bikers who thrive on the trails, dominate the mountain and tend to be in peak physical health, a thrilling sex life should go hand in hand.
But what if it’s not? Women can put a lot of pressure on themselves to perform on the trail and in the bedroom. How do we reignite that spark?
Mental game
Our mind is our largest sex organ. Women mountain bikers experience a boost of self confidence, engaged muscles and sense of connection experienced from riding. Engage in sexy time right after a ride while your endorphins, serotonin and self confidence are sky high.
Turn it On and Talk it out
Set the mood – Women tend to want a little more attention placed into the setting. Talk with your partner and create a more intimate environment. Try switching it up; is the bedroom causing anxiety? Experiment in different locations and settings to bring the fun back.
Openly discussing lower libido with your partner can take the pressure off and reduce hurt feelings. Discussing other non sex options to improve intimacy like massage, cuddling and holding hands just might rekindle the desire. Oxytocin, our love hormone, is released during sex but also with non sexual connection. Getting a massage, eye contact and exercising with your partner are some ways to increase that powerful love hormone. If your partner doesn’t mountain bike, or can’t keep up with you, try walking, yoga or a dance class to reset that connection.
Check your hormones
When women’s hormones are imbalanced you can experience low libido, vaginal dryness and pain, low self confidence and mental irritation. None of these are sexy. Depending on your age there are ways to improve estrogen, progesterone and testosterone levels to get your body feeling juicy again.
Check your suspension
We love mountain biking for the challenge but it can be challenging on our female suspension system aka our pelvic floor. The side effect of sitting in a saddle for hours is Increased perineal pressure. This increase in pressure can cause the nerves and blood vessels in your vaginal area to become pinched and inflamed, reducing blood flow and sensation to our sensitive areas. The clitoris has over 8000 nerve endings and we want all of them to be ready for peak performance.
- Pump up those Kegels
While mountain biking tones your legs, arms, glutes and abs – you should add another workout to the routine. Kegels focus on strength training for your pelvic floor. Stop and try it now – Ready?
Relax your legs, back and abs.
Slowly tighten your vagina around an imaginary tampon or use your imagination.
Hold for 5 seconds and release. Do a set of ten repetitions.
Great job! Now squeeze in, pun intended, 40 kegels a day to rejuvenate your pelvic floor.
Biofeedback machines with apps can help track and train muscles as well. Some companies have even upped the fun level by turning it into an interactive video game. Who said working out couldn’t be fun.
- Bike Fit is Everything and Change the Angel
Embrace our beautiful differences and take into account hips, leg lengths, sit bone spacing and Q angles as they affect perineal pressure. Ask a professional or use an online tool to evaluate your ideal bike fit.
While riding, allow your pelvic floor a break and change the angle of your saddle frequently. Adjust up for climbing and down for descent. A wedge kit can help with quick adjustments.
- Take Breaks and Stretch
Open up your pelvic floor even while on the trail. Stretch out with some simple yoga techniques – Child’s pose, Happy Baby, Deep Squats, and Pigeon Pose will open hips, iliopsoas muscles and pelvic floor releasing tension and pain.
- Scream Creams
Yes, it’s what it sounds like. While you work on the underlying cause of reduced sexual arousal, ask your doctor about prescription creams with Sildenafil and Testosterone to increase blood flow and sensation.
- Get some hands on help
Dirty minds – see a medical professional!
A gynecologist, naturopathic doctor, pelvic floor therapist, chiropractor, massage therapist, or acupuncturist can work on nerve impingements, tight muscles and improve circulation.
Let’s keep you Riding more than just your bike. Thrive in all areas of your life, physically, emotionally and sexually. Women do deserve it all.
Please seek medical help if you are experiencing anorgasmia, low libido or reduced nerve function such as numbness, tingling or pelvic floor pain.
Dr. Bridget Anderson works with women to live vibrant lives. No area of health should be ignored. If you have a health concern or an idea on an article, reach out directly to bridget@healnaturalmedicine.com.