Work your perineum: recommended exercises and equipment

Understanding the perineum and its importance

The perineum: essential support

The perineum, diamond-shaped, extends from the pubis to the coccyx and forms the pelvic floor. It supports the genitals, rectum, bladder, and viscera. Although both men and women have a perineum, women’s pelvic floor is particularly stressed during pregnancy and childbirth, often leading to the need for rehabilitation.

Why strengthen and re-educate your perineum?

A strong perineum is essential for several reasons:

• Support from the organs : It prevents the protrusion of the organs.
• Urinary and anal continence : It helps prevent urinary and anal leakage.
• Sexual pleasure : It improves sensations during sexual intercourse.

Key moments for the perineum: pregnancy and menopause

Pregnancy and perineum

During pregnancy, the perineum is put to the test by the weight of the fetus and hormonal changes. After childbirth, it is often relaxed and requires rehabilitation to avoid complications such as pelvic prolapse, where the pelvic organs can descend or protrude into the vagina.

Menopause and perineum

Menopause marks another turning point for the perineum. The decrease in estrogen leads to thinning and loss of elasticity of tissues, increasing the risk of incontinence and pain during sex.

The importance of perineal rehabilitation

Objectives of perineal rehabilitation

Perineal rehabilitation aims to strengthen the perineum to prevent:

• Organ Descent : Limits the risk of pelvic prolapse.
• Sexual pain : Reduces pain and increases pleasure.
• Incontinence : Helps control urinary and anal leakage.

When to start rehabilitation?

Perineal rehabilitation is usually prescribed at the end of the maternity stay or during the postnatal visit 6 to 8 weeks after delivery. With the help of a perineal rehabilitation device such as Globus electrostimulators, these sessions are reimbursed by Social Security and can be supplemented by abdominal rehabilitation.

Perineal rehabilitation techniques

There are three main techniques:

• Manual : The therapist uses his fingers to exert pressure on the perineum.
• Electrostimulation : A probe sends a weak current to stimulate the nerves of the perineum.
• Biofeedback : A probe allows you to visualize the contraction of the perineum on a screen.

4 exercises to re-educate your perineum

Before you begin

Always consult a professional before practicing additional exercises. If you experience pain, talk to your doctor.

1. Kegel contractions

Kegel exercises aim to strengthen the pelvic floor muscles.

How to do it?

Identify the pelvic floor muscles by trying to stop the flow of urine.

Contract the pelvic floor muscles, hold for a few seconds, then release.

Repeat several times a day, gradually increasing the duration and number of contractions.

Discover the weighted perineal beads of the Lelo brand on our e-shop to intensify your Kegel exercises.

2. The Bridge

This exercise strengthens the gluteus maximus muscle and the pelvic area.

How to do it?

Lie on your back with your knees bent and your feet flat on the floor.

Contract your abs and lift your pelvis towards the ceiling.

Hold the position for a few seconds, then slowly lower your way back down.

Repeat the movement for 10 to 15 repetitions.

3. Squats

The squat solicits several muscle groups, including those of the perineum.

How to do it?

Stand with your feet shoulder-width apart.

Contract your abdominals and lower yourself into a squatting position.

Move back up to the starting position and repeat.

4. Te Butterfly

This exercise improves the flexibility of the pelvic area.

How to do it?

Sit with your back straight, knees bent and feet together.

Support your feet with your hands, elbows on your thighs.

Press gently to accentuate the stretch.

Hold for 15 to 30 seconds, then release.

Strengthening and re-educating your perineum is essential to prevent various disorders and improve quality of life. Whether you’re a new mom or a postmenopausal woman, these exercises will help you maintain a strong and healthy pelvic floor. Don’t forget to consult a professional for personalized advice and to equip yourself with the right devices to optimize your efforts.

FAQ

How do I know if my perineum needs strengthening?

Signs such as urinary leakage, pain during sexual intercourse, or a feeling of heaviness in the pelvis can indicate a weakened perineum. It is recommended that you consult a healthcare professional, such as a physiotherapist or midwife, for a complete evaluation

Why is the perineum essential for sexual pleasure?

The perineum plays a crucial role in sexual pleasure by:

• Improving sensations : The perineal muscles participate in the erection of the clitoris in women and in the erection of the penis in men.
• Increasing orgasm : Better muscle tone can intensify sensations and orgasms.
• Preventing pain : A well-toned perineum can reduce pain during sex.

What are the risks if the perineum is not reinforced?

A weakened perineum can lead to a variety of health problems:

• Urinary and fecal incontinence : Difficulty controlling leaks.
• Pelvic organ prolapse : Descent of the organs through the perineal region.
• Sexual pain : Dyspareunia (pain during intercourse) due to a perineum that is too tight or distended.