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?
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?
3. Squats
The squat solicits several muscle groups, including those of the perineum.
How to do it?
4. Te Butterfly
This exercise improves the flexibility of the pelvic area.
How to do it?
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.
