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The perineum is a set of muscles located in the small basin. It covers the lower wall of the pelvis between the pubic bone and the coccyx, and exists in both men and women, although it differs somewhat anatomically. In women, it is not limited to the vagina but includes several muscle planes (superficial, middle and deep perineum) running from the clitoris to the anus.
Also called pelvic floor, the perineum supports the organs located in the small pelvis, namely the bladder, the uterus or the rectum. It acts as a shock absorber and seals the sphincters. In other words, it ensures urinary and fecal continence.
Perineum: why it is crucial to tone it
When it is sufficiently toned, the perineum is used both to:
- not have urinary leakage or anal incontinence;
- support our organs;
- have full sex, without pain or decreased sensation;
- ensure good posture.
We quickly understand the importance of this set of muscles and the importance of maintaining it in good health, throughout life.
Because the trials of life, such as pregnancy, childbirth, chronic constipation, or simply aging, tend to stretch the perineum.
It may follow a gaping vagina, urine leakage (especially when coughing), uncontrolled emissions of gas or stools, and prolapse (organ descent).
How to feel and properly contract your perineum?
The perineum is a fairly well hidden muscle. To find it, it is advisable, not to tighten the vagina, contrary to what many women think, but to tighten the anus. Because the fact of tightening only the vagina solicits only the superficial perineum, and not all of his muscles.
You have to try to visualize your anus, or any other opening that is closing, and to close it “tiny”. Then, by increasing the contraction, we will feel a tilt that starts from the anus and goes up to the vagina, which will then also tighten.
To better feel the contractions of her perineum and learn how to stimulate it well, you can lie down on your back, and put your finger at the level of the space between the vagina and the anus. We are talking about the “central fibrous nucleus of the perineume ”, which we can schematically call the “heart”Of the perineum. When the anus is squeezed, the finger goes up, a sign that the perineum is contracted. And when we relax, the perineum relaxes, and the finger goes down. note that the relaxation phase of the perineum is just as important as the contraction phase, because a perineum that does not relax enough is also not desirable: this can cause pain, especially during intercourse (in medical jargon, it is called dyspareunia).
Muscle building of the perineum: what exercises to do?
At first, if you start training exercises for the perineum, it is advisable to proceed slowly, to avoid parasitic contractions of the abdominals, adductors or buttocks. Only the pelvic floor muscles need to contract.
The idea is to achieve “isolate”His perineum to be able to tone as effectively as possible.
Once the perineum is well located and isolated, we can proceed to small series of contraction / relaxation in any day-to-day situation that lends itself to it: sitting at the desk, on the bus, in a queue …
It is advisable to carry out series of 2 to 5 contractions, respecting each time a break time twice the duration of the contraction, so that the perineum can relax.
For example, we can do:
- 5 contractions of 5 seconds each, with a 10-second break between each;
- or 2 contractions of 8 seconds, with a 16-second break between each.
On the other hand, it is useless to make contractions of more than 10 seconds, at the risk of over-straining his perineum.
When should you opt for perineal rehabilitation?
« Perineal rehabilitation can occur at different times in a woman’s life, even if it is often after childbirth that we hear about it. “, Explains Delphine Carré, co-author of the book”Perineum”With Clémentine Siméon, physiotherapist specializing in perineology.
They advise thinking about perineal rehabilitation in case of:
- urinary leaks, caused for example by coughing, sneezing, or an irrepressible urge to urinate;
- anal incontinence ;
- prolapse, or organ descent;
- vaginal sounds (Vaginal “farts” during or after intercourse for example);
- perineal pain (due to an overly toned perineum, vaginismus, endometriosis, etc.);
- postpartum period, where rehabilitation will make it possible to treat scar pain (episiotomy, tear, cesarean scars) and to find a toned and functional perineum and abdominal strap.
Delphine Carré finally recalls thatthere is no age or right time for rehabilitation. It is therefore advisable to consult a doctor, a physiotherapist or a midwife on this subject if you feel the need, if only to have the answers to your questions on the perineum.
source:
- “Perineum Everything you always wanted to know… without ever daring to ask! ”, Delphine Carré & Clémentine Siméon, Les Editions de l’Opportun
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