The perineum is a set of muscles, membranes, and ligaments that closes the abdominal cavity. It helps to support all pelvic organs such as the bladder, uterus, and rectum. After pregnancy, childbirth, or at a certain age, the perineum can become weakened, leading to various discomforts. These include urinary leaks, organ prolapse, and lack of sexual pleasure. Problems due to a weakened perineum primarily affect women, but men are not necessarily spared either.
To strengthen your perineum, there are 3 main techniques:
Improve your posture and monitor your weight
Weight gain and how you hold yourself can have a real impact on your perineum. Indeed, poor posture could press on your perineum and thus weaken it. Furthermore, the weight of the upper body (during pregnancy, for example) puts additional pressure on the perineum and is also problematic as it doesn't help you control it. To address this, always adopt a very straight posture when walking or sitting.
Work on your breathing
Breathing also plays an essential role in the perineum. Indeed, the perineum is regulated by the inhalation and exhalation caused by the diaphragm. Thus, the more controlled your breathing, the less pressure is exerted. Perform breathing exercises that involve maintaining your back and diaphragm to reduce strain on your perineum. Moreover, coughing, sneezing, and laughing fits put your perineum to the test, so try not to over-solicit your lower abdomen.
Opt for specific sports exercises
Strengthening your perineum also involves exercise. Strengthening your perineum is ideal for maintaining a flat stomach and helping to prevent lower back pain. There are simple exercises that can help you strengthen your perineum, but you can also opt for yoga, Nordic walking, swimming, golf, or cycling to gently and gradually re-educate it. Here are 5 exercises to perform to strengthen/muscle your perineum:
Exercise 1
Sit on a chair, with a straight back
Contract your perineum for 5 seconds
Then release it for 10 seconds
Repeat 10 times
Exercise 2
Lie on your back, knees bent and together
Contract your perineum then release it instantly
Vary the speed of contraction and release for more effectiveness
Repeat 10 times
Exercise 3
Lie on your back, bend your legs and keep your feet on the ground
Inhale and exhale, contracting your perineum while emptying the air from your lungs
Hold your breath
Lift the air from your belly towards your chest while inhaling (your belly will hollow and your chest will expand)
Repeat 5 to 10 times
Exercise 4 (Half-Bridge)
Lie on your back with your hands along your body and your legs bent
Take a deep breath
As you exhale, lift your pelvis into a half-bridge position while contracting your perineum
Hold the contraction for 10 seconds, then fully release
Repeat 10 times
Exercise 5 (Kegel Elevator)
Lying down or standing, compare your perineum to an elevator
Visualize 4 different floors
Contract your perineum more and more according to the "floors" and pause between each floor.
1st floor - contraction lasts 1 second
2nd floor - contraction lasts 2 seconds
3rd floor - contraction lasts 3 seconds
4th floor - contraction lasts 4 seconds
→ For each exercise, maintain a straight posture and a neutral, relaxed pelvis.
→ Do not perform any of the exercises while you are urinating; holding it in risks infection (or worse).
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