During pregnancy and childbirth, the perineum is usually damaged. To find a supple and fit perineum, it is possible to perform Kegel exercises, nicknamed in reference to the gynecologist Arnold Kegel, who in the 1940s offered exercises to strengthen his pelvic floor. Advice.
The perineum is not a muscle: it is a collection of muscles and ligaments that make up the pelvic floor and "firm" the abdomen. Generally, it is said to be hammock-shaped, as it extends from the pubis to the anus and then supports the pelvic organs, namely the bladder, uterus, rectum and intestine. A slightly soft perineum can be responsible for organ descent or incontinence problems (urinary leakage). The pelvic floor muscles also play a role in sexuality and sexual pleasure, as they partly surround the vagina. Thus, the more invigorating they are, the more pleasant the sensations during intimate moments.
Thus, during pregnancy, with the weight of the baby, but also during vaginal birth, the perineum is damaged. It loses tone. Automatically, ten perineal rehabilitation sessions are prescribed for mothers and paid for by Social Security. They start around six weeks after giving birth and are done with a midwife or physiotherapist. The goal is to regain a healthy perineum, and more broadly, to reconnect with your body! But be careful, the goal is not to "cement" his perineum by strengthening it excessively. A healthy perineum is a flexible perineum, which can be contracted and relaxed. Being able to "relax" your perineum is important, and this precision is essential: if, during pregnancy, you can massage your perineum to prepare it for childbirth, the goal is not to tone it to avoid any tearing, but rather to soften it so that, during the passage of the baby's head, it relaxes at best, like an "elastic". So the idea is to have control.
Kegel exercises to tone your perineum: yes, but not just anyhow
The perineum contracts "automatically" in everyday life, when we bend down, when we laugh or sneeze, or when we refrain from going to the bathroom. We say that we "lock" the perineum. But when it lacks tone, it is best to consider perineal rehabilitation to avoid incontinence concerns and minimize the risk of prolapse … It is also an opportunity to rediscover your body and regain self-confidence.
Perineum rehabilitation sessions are not compulsory. Some women decide to strengthen their perineum on their own. For this, they rely on the famous Kegel exercises, the "Kegel Exercises" established by the gynecologist Arnold Kegel in the 1940s. However, be careful: these exercises cannot be improvised. It is strongly recommended to discuss this beforehand with a midwife or a physiotherapist, to be sure to correctly locate your perineum and not to do what is called "inversion of control" – we do the inversion of control when one "pushes" on his perineum instead of contracting it, which is not good. A doctor can give you real advice and take stock of the situation: how is your perineum? Big shape, small shape? Because before setting goals, it's best to know where you're starting from!
Preliminary exercise: where is my perineum?
The first thing to do, then, is to become aware of your perineum. Women do not always know who this organ is … (by the way, men are often unaware that they also have a perineum). To locate your perineum, avoid the "stop-pee", or practice it in a vacuum – without being in the toilet and without urine therefore. Because the risk is indeed to "keep" urine in the bladder, which can cause a urinary tract infection. To help you squeeze your perineum more "globally" and not just around the vagina, you can also imagine holding back a gas (without squeezing your butt fully). This is a way to feel your perineum "up and down".
Kegel exercise # 1: the basics!
- To get started, get into position: get comfortable in a chair or cross-legged.
- Contract your perineum for 5 seconds, then release it (fully) for 10 seconds. That’s more than enough, we’re not at the gym, not there to blow up!
- On a daily basis, do two to three times ten "contractions – relaxation" exercises. Because the important thing is regularity!
Note: if you are unable to contract 5 seconds, contract 2 or 3 seconds. It doesn't matter! The main thing is to always relax well afterwards. If the exercise produces pain or discomfort, discuss this with a doctor.
Kegel exercise # 2: lying down version this time!
- This exercise number 2 is more or less the same as the first, but this time in a lying version! For this, therefore, lie down on your back, flat. Do not try to tuck your stomach in but imagine that your navel is being sucked into your spine. Bend your knees, which are together (your legs are not apart).
- Contract your perineum for 5 or 10 seconds, then relax completely for 10 seconds. Take a break, and repeat about ten times, once or twice a day.
Kegel exercise n ° 3: vary the "types" of contractions
In the two Kegel exercises suggested above, the contractions performed are slow. You can also undertake "rapid" contractions, that you release (fully) instantly. To be done each day in sets of 10, in the position of your choice. You can do 10 quick contractions while standing (when you are waiting at the supermarket checkout), 10 quick contractions while sitting (on public transport!) Or 10 quick contractions while lying flat on your mat (just to breathe one moment !).
Conversely, you can also test the so-called "stepwise" contractions, as soon as you feel more comfortable with the first exercises. This is about slowly contracting the muscles in your perineum, pausing while keeping them contracted, then contracting them harder before pausing again, then finally contracting them fully! Then release for at least 20 seconds, blowing well. This exercise can be repeated five times a day.
Kegel exercise n ° 4: the "half-bridge", yoga atmosphere!
When you get into a "half-bridge" position, your upper body is lifted, so it is easier to contract your perineum.
- Lie on your back with your hands at your sides, legs bent and knees together.
- Inhale.
- Lift your pelvis while exhaling slowly and squeezing your perineum. Hold the contraction for 10 seconds. Your shoulder blades stay in contact with the ground. You can also make a bigger bridge by placing a chair in front of you so that your feet are resting on it.
- Each time you take a breath, keep your butt up. As you breathe out, lift your pelvis again, contracting your perineum.
Kegel exercises with geisha balls
Geisha balls, also known as "Kegel balls" or "Kegel beads" are not just sex toys! They also have a “health” role. They are useful for the rehabilitation of the perineum. It can also be used during urgency (in case of an overactive bladder) or to increase sexual pleasure during intercourse.
Often, Kegel beads are sold by kit. Several weights appear. Always start by using the lowest weight ball (usually the first weight is 30 grams) in order to move forward in stages, unless you have an already toned perineum that you just want to maintain.
When the Kegel beads are inserted into the vagina (with the help of a water-based lubricant, preferably), the perineum spontaneously contracts to hold them. Keep them between 15 minutes and 2 hours maximum during your activities (shopping, walking, driving …). However, in order to work harder and to use your muscles, you can practice “contraction-release” exercises, as seen above. This time, you take control of the perineal contractions to strengthen your pelvic floor muscles.
- Contract your perineum around the geisha balls or pearls as if you wanted to encompass them more and make them go up towards the top of your vagina.
- Do this contraction exercise for five seconds, then release for 10 seconds.
- Repeat ten times, then remove the ball. Do not leave it in your vagina. Your perineum is a muscle that must be rested. You will do it again the next day!
You can do the exercise lying on your back, flat, legs slightly bent and knees together, or standing with legs slightly apart.
Other "products" like geisha balls are good supports for strengthening your perineum. These include the yoni egg, vaginal cones or personal electro-stimulators. Be careful, however, when shopping on the Internet. Check the brands behind the items offered.
Bibliography to go further, discover your perineum and other Kegel exercises
Perineum, everything you always wanted to know … without ever daring to ask!, by Delphine Carré Clémentine Simeon, ed. of the Opportunity
Perineum, let's stop the massacre!, by Bernadette de Gasquet, Marabout editions
Are we talking about my perineum ?, by Anna Roy, Leduc.s editions
The playful perineum, The method to be better in your body and find your femininity, by Marie-Josée Falevitch, Josette Lyon editions