Health & Wellness Resources

Pumps are the easiest, fastest way to get an erection. Here are a few tips for making your pumping easy and safe.

Lube your penis before inserting it. The pumps work as a vacuum and your penis could get stuck to the side and bend uncomfortably.

Do not over pump. Only pump until you are erect, as adding too much pressure can burst capillaries, leading to or worsening erectile dysfunction.

Do not pump too often: no more than every other day. Again this can cause the same problems as over pumping or pumping too long.

Pumps work best when paired with a c-ring. The pump pulls blood into the erection, and the ring keeps it there. There are some rings specifically designed to go on the pump, then are pulled onto the erection before taking the pump off.

Water pumps are the safest pumps to use. It is different because it drives blood flow to your penis using water instead of air. This minimizes compression on the penis and creates a more even distribution of pressure. Though they are safer and more effective, it is still important to follow the tips above to avoid any injury.

"C-rings" or cock rings can help you maintain an erection by keeping blood flow in the penis. To prevent injury, rings should only be worn for 20 to 30 minutes max.

• Shaft Only: Offers a tighter hold on the main vein in the penis and allows for harder erections. (2o minutes)
• Shaft and Testes: Safer to wear than other styles (30  minutes)
• C-Sling: These go around the shaft and testes, but have an extension that goes behind the testes to stimulate the perineum. (30 minutes)
• Double Ring: When using a vibrating ring, the extra ring prevents the vibe from rotating.
• Testes Only: Called a ball-stretcher, these add more stimulation for the wearer. They also work well for premature ejaculation. (20 minutes)

The prostate is a walnut sized gland located on the belly button side of the anal wall in penis owners. Finding the prostate is very similar to finding the g-spot. Insert a finger about one to three inches into the anus. Make sure any finger you are using is clean, filed, and well lubricated. You can even wear a glove or condom to make things go more smoothly. Feel along the anal wall on the belly button side of the body and feel for a bulbous, squishy lump similar in consistency to a grape. You have found your prostate!

To stimulate it, move your finger as though you were ringing a doorbell. Apply gentle, even pressure until you become accustomed to the sensation. For some, the sensation can be enough to send them over the edge very quickly.

Kegel Exercisers

How to find your kegel muscles:

1. Sit in a chair
2. Cross one leg over the other
3. Lean forward
4. Pull up into your pelvis

OR

Try to stop the flow of urine (only do this once, or until you locate the proper muscles). Tightness in the glutes or abs are a sign that the wrong muscles are being clenched.

Which weights?

• If you have never done kegels and you have never found your kegel muscles try large, lightly weighted kegel balls made of silicone or plastic.
• If you have done kegels before and you have never used kegel balls, try smaller, heavier weighted balls made of silicone or glass.
• If you already do kegels all the time and you have tried other kegel balls and found them too easy, try large, heavy free weights made or metal.

Exercises

1. Clean your weights
2. Lie down
3. Apply your favorite lube
4. Insert your weights
5. Go to town (and remember to breathe)

Three sets of 10 clenches (take a 30 second break between sets)

• Set 1: Clench as long as you can (then release for the same amount of time)
• Set 2: Clench and release as quickly as you can
• Set 3: Clench as long as you can (then release for the same amount of time)

If you cannot complete the full three sets of 10 clenches, that’s okay! You can take as much time as you need to work up to it.

If you complete three sets of 10 and it’s too easy try sitting, standing, or walking with the weights.

If you are using a weight with a string, pull on the string as you clench.

If at any time you experience pain at any time, stop immediately.

Routine is Key

Kegel muscles are meant to be strong, but flexible. This is why we recommend these steps for avoiding pelvic tension.

• Breakfast: Use the weights
• Lunch: Do not use the weights
• Dinner: Use the weights

Exercise every other day to give your muscles a break for best results.

When using kegel exercisers, make sure to relax completely between clenches. The idea is to learn to control your muscles, not to clench them constantly.

• Try an internal massage using a vibrator or fingers to relax the muscles.
• Squats have been shown to increase pelvic tone.
• Drink a lot of water and urinate as needed to avoid pelvic tension and UTIs.
• Having sex and masturbating can be the most fun way to exercise your kegels.

Benefits of Kegel Exercises

For people with a vagina:

• Feel tighter
• Faster child birth and recovery
• Better self-lubrication
• Prevent genitourinary syndrome of menopause
• Reduce pelvic pain

For people with a penis:

• Healthy for prostate
• Reduces or prevents ED
• Last longer in bed
• Learn to separate orgasm from ejaculation
• Increase penis size

Benefits for everyone:

• Stronger pelvic floor
• Better sex/stronger orgasms
• Can help incontinence
• Aids digestion
• Increases libido

Self-Care Down There (Vulva Edition)

Keeping It Clean

Suds are for duds: When your bits are feeling funky, what do you reach for? If you say soap, you’re likely making your vagina unhappy. Soap kills the good bacteria naturally present in the vagina and throws off pH levels, increasing chances of infection. The vagina is self-cleaning! All you need is a little water.

Do not douche: Douching is another thing that kills the good bacteria present in the vagina. It is unnecessary and harmful, and contrary to popular belief, it does not prevent pregnancy.

Trimming the hedges: Want to know why we are so hairy down there? Pubic hair actually helps the vagina clean itself. It keeps the good stuff in and the bad stuff out. Shaving has also been linked to increased risk of STI transmission because it leaves micro-abrasions on the skin. If you absolutely must shave, stick to shaving around the bikini line and keep the fuzz right on the labia.

Masturbate: Masturbation helps with so many things! It is a natural stress reliever, increases libido, and flushes bacteria from the urethra and vagina.

Drink up: Staying hydrated can prevent UTIs and helps the vagina self lubricate.

Exercise: Kegels strengthen the pelvic floor, increase orgasms and natural lubrication. For a full list of benefits and exercise programs, check out our Kegel pamphlet.

Lube love: Lube makes things more comfortable and more fun! It helps with vaginal dryness caused by hormones, dehydration, and any other number of factors. Lube also prevents micro-abrasions in the vaginal wall, reducing burning sensations and STI transmission.

Bare-bottomed babe: Studies have shown that being naked can do wonders for vaginas! Airing things out also feels good. Be naked when you can, but especially when you sleep. For a breath of fresh air, use underwear made of cotton or other breathable fabrics.

pH Please! Balance is the key to everything. If your pH is out of whack, the natural flora and fauna of your vagina will also be out of whack, leading to infections of all kinds. If you are sensitive, be careful with bubble bath, as this can act like soap. A healthy vulva has a pH of 3.8 to 4.5 and that makes it more on the acidic side.

Sexy Time!

1. Lube: Lube, lube, lube, and lube some more! Enough cannot be said for how wonderful the perfect lube is for sensitive vaginas. By adding lube to the equation, you can avoid microtears in the vaginal wall, avoiding burning and general discomfort.
2. Sex: You do you. Have fun, stay safe, get creative, be romantic, be rough, be sensual, go solo, go with a partner (or partners!) and have the sex you want with the person you want. Keep consent at the forefront of everything you do.
3. Urinate: As soon as you can, when you are done having sex, urinate to flush out your urethra. This removes bad bacteria and foreign substances. Just simply urinating after sex can dramatically reduce your risk of UTIs.
4. Clean: Rinse yourself off as soon as possible. Just a quick jump in the shower will do. Remember not to use soap. Just cup some water in your hand and gently wash in and around the labia. Dry off as much as possible afterwards so there is no extra moisture hanging around.

Lube Love

Finding the perfect lubricant is essential to keeping a vagina happy. The key is to find what works best for you and stick with it. Here are some things you might want to keep in mind when shopping for your next bottle of lube.

Ingredients to avoid:

• Sugar: Sugar feeds yeast and can lead to an infection.
• Oil and petroleum based lubes: Can harbor bacteria. Also, destroys latex condoms.
• Potassium Alum: Frequently used in vaginal tightening creams, this chemical works by drying out the vagina, causing it to shrink.
• Spermicide (Nonoxynol 9): This chemical is great at killing sperm, but it also damages cells in the lining of the vagina and increase risk of transmitting HIV and other STIs.

Ingredients to avoid if you are sensitive:

• Glycerin: Linked to irritation and yeast infections.
• Propylene Glycol: Linked to irritation