Perineum rehabilitation: exercises and useful accessories
it Perineum rehabilitation Aims to improve the functioning of the pelvic floor, a set of muscles that supports the bladder, uterus and rectum. These muscles should be able to contract at the right time, but also relax. A painful or overly tense perineum does not necessarily need to be further reinforced.
Urinary leakage, feeling of gravity, pain during intercourse or difficulties after childbirth justify an assessment with a midwife, a doctor or a specialized physiotherapist. An accessory purchased alone does not allow to determine the cause of the symptom.
How to recognize a contraction of the pelvic floor?
Imagine that you are holding a gas and gently lifting the muscles around the anus and vagina. The desired sensation is an internal movement of closure and elevation. The butt, thighs and abdominals should remain as relaxed as possible, and breathing should continue.
Interrupting the urine stream can help identify the muscles once, but should not become regular exercise: this can disrupt bladder emptying.
A program of departure without accessory
- Sit or lie down in a comfortable position.
- Gently contract for three to five seconds without blocking breathing.
- Release completely for at least the same duration.
- Repeat up to eight times, then do some brief contractions.
- Stop if pain, heaviness or difficulty releasing appears.
Quality matters more than maximum force. When the gesture is mastered, the professional can change the duration, position and number of repetitions. An improvement often takes several weeks of regular practice.
In which cases can an accessory be useful?
Balls or vaginal cones
They add resistance and can provide sensory feedback. They are not suitable for all situations, including in case of pain, infection, unassessed prolapse, postoperative period or difficulty in relaxing the perineum. The heaviest weight is not a sign of better training.
Biofeedback probes
Biofeedback displays muscle activity to help understand contraction and relaxation. Its interest depends on the quality of the sensor, program and interpretation. A consumer device does not replace a clinical assessment.
electrostimulation
Electrostimulation can be proposed in certain indications when a voluntary contraction is difficult. It has contraindications and should ideally be recommended by a professional. Do not use a device during pregnancy, after recent surgery or in the presence of an implanted medical device without a suitable notice.
What should make you stop
- Pain or burn during or after exercise; ;
- increased pelvic gravity or leaks; ;
- bleeding, unusual discharge or suspected infection; ;
- Impossibility of relaxing the muscles after contraction; ;
- No improvement after several weeks despite correct practice.
Sexuality and perineum: not confuse pleasure and rehabilitation
Some intimate accessories stimulate the pelvic area, but a pleasant vibration does not prove that the muscle is working properly. A vibrating ring or sex toy can be used for fun if you have no contraindication; It should not be presented as a medical device. To limit friction, choose a Material compatible lubricant and follow the rules of Sextoy Cleaning.
Hygiene of an intravaginal accessory
Reserve the accessory for one person, clean it before and after each session according to the instructions, then let it dry completely before storing it. A cracked, sticky or impossible to clean surface should lead to replacement. Do not use an accessory on an irritated mucosa and do not share it without proper protection. In case of an ongoing infection, ask when to resume the exercises with the professional who follows you.
When to request a specialized assessment?
Consult in case of persistent leaks, feeling of ball, pelvic pain, constipation with repeated flare-ups, difficulties after childbirth or pelvic surgery. A professional will check the strength, endurance, coordination and above all the ability to relax before advising an accessory.
Frequently Asked Questions
Can we do the exercises standing up?
Yes, once the contraction is correctly identified. Start in an easy position, then vary between sitting, standing and during some effort. Progression should maintain normal breathing and complete relaxation.
Do more contractions give a faster result?
No. A tired muscle coordinates less well, and a too tense perineum can be painful. Respect the rest times and have the technique checked if the symptoms increase.
Medical sources
- Cambridge University Hospitals — Female Pelvic Floor Exercises
- Gloucestershire Hospitals — Pelvic Floor Exercises for Women
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