Perineal rehabilitation: what exercises strengthen your perineum?

During perineal rehabilitation sessions, the midwife or physiotherapist leads you to become aware of your perineum. You will discover different exercises to strengthen your perineum every day. The effectiveness of these sessions is known and is no longer to be demonstrated. To live fulfilled after pregnancy does the rehabilitation of the perineum.

Why remuscle the perineum after childbirth?

The perineum is very stressed during pregnancy and childbirth, which can lead to problems with urinary, incontinence, uncontrolled gas, or problems during sexual intercourse. These disorders remain taboo for women who have trouble talking about them after childbirth, or later in life.

Studies have shown that rehabilitation of the perineum avoids the risk of urinary incontinence afterward. Rehabilitation is prescribed at the maternity hospital regardless of the mode of delivery and is reimbursed by social security. You can talk to a midwife or physiotherapist.

It is advisable to start perineal rehabilitation 6-8 weeks after delivery. The midwife evaluates the number of sessions needed, the prescription being on average 10 sessions. It is advisable to do 3 sessions per week maximum. You can continue to practice them at home.

Each session lasts about 30 to 40 minutes because beyond that, the muscles of the perineum get tired and the exercises are no longer effective. Your daily work will be the most efficient.

Here are some exercises and useful tips to strengthen the perineum after pregnancy.

Exercise 1

Perineal rehabilitation improves your ability to contract the muscles around the vagina, urethra, and anus. Together they form the pelvic floor or perineum. Do the following exercise 3 times a day. Start in a lying position, then with the training practice standing.

  • Inhale quietly;.
  • Exhale gently and completely, contracting all the muscles of the perineum (around the vagina, urethra, and anus) as if you were restraining yourself from peeing. Never do this exercise while urinating, as you risk infections and complications.
  • Avoid squeezing the buttocks or contracting other muscles;
  • Hold this contraction as long as you can. Try 10 seconds if possible.
  • Take a break;
  • Repeat 10 times.

Exercise 2

Recommendations for your exercises: remember to maintain good posture, a straight back, and a neutral pelvis. The column remains neutral, in its natural curvatures. The lower back is not pressed to the ground, nor does it arch (you should not be able to put your hand underneath). Your lower back naturally makes a small bridge.

  • always lying on her back;
  • legs bent feet flat on the floor;
  • inhale, then blow slowly while contracting the perineum;
  • completely empty the air from the lungs;
  • empty lungs block your breathing by blocking your nose;
  • then raise the air in your belly to your chest under the ribs, trying to inhale;
  • your belly deepens and your chest swells, which helps to contract the muscles of the perineum more intensely and deeply;
  • Practice 5 to 10 times depending on your feelings, and take a break between each set.

This exercise relaxes enormously, it will help you let go and chase away stress.

Exercise 3: The half-bridge

The half-bridge yoga posture to strengthen the perineum:

  • lie on your back with your arms along your body;
  • legs bent and feet flat on the floor;
  • inhale normally;
  • contract the perineum, blowing slowly;
  • squeeze your buttocks and press your feet to tilt the pelvis;
  • take the buttocks off the ground by blowing for 10 seconds;
  • gently descend unwinding the spine vertebrae after vertebrae;
  • Repeat 10 times.

Exercise 4: The elevator

Kegel exercise for the perineum: the elevator

Think of your perineum as an elevator for this last exercise. You can do it lying down or standing.

View 4 floors. You contract the perineum a little more for each floor to reach while taking a break and arrived upstairs. Your perineum contracts with a sensation of rising towards your sternum or chest.

  • 1st floor: contract the muscles of the perineum for 1 second, pause and relax gently;
  • 2nd floor: contract 2 seconds, trying to raise the pelvic floor (perineum), up the body and then slowly relax;
  • 3rd floor: contract the muscles of the perineum, moving it up a little more for 3 seconds, then relax gently;
  • 4th floor: contract one last time for 4 seconds and relax quietly.

Useful information

Symptoms requiring a perineal rehabilitation consultation

  • difficulty contracting your pelvic floor
  • vaginal or perineal pain and/or heaviness;
  • pain during sexual intercourse or stretching;
  • loss of urine during exertion, when urinating or sneezing;
  • organ prolapse or descent (lump in the vagina);
  • loss of stool and/or difficulty retaining gas;
  • Constipation;
  • vaginal delivery;
  • a perineal tear during childbirth;
  • long labour at delivery;
  • painful scar;

Remember to contract your perineum when you cough, sneeze, carry loads, or laugh … When contracting the abdominals, pressure is exerted from top to bottom, so it is necessary to have a toned pelvic floor, a solid base. You will avoid the inconvenience of urinary leakage, pelvic heaviness, or vaginal farts.

It is important to do exercises for the perineum every day (Kegel exercises or others). It may seem difficult at first, but it quickly becomes a habit and even a reflex.

Image Credit: Image by diana.grytsku on Freepik

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