Have you noticed any changes in your body since the start of menopause? Of the occasional urinary leakage or a feeling of heaviness at the pelvis level? These symptoms may be a sign of weakening of your perineum. This set of muscles plays a crucial role in the daily well-being of women, not just after childbirth or pregnancy. The good news? It’s never too late to build muscle! In this article, discover 3 quick and easy exercises to strengthen your perineum during menopause. In just a few minutes of rehabilitation per day, you can significantly improve your quality of life!
Why do perineal exercises during menopause?
Imagine yourself practice sports without fear of leaks, laugh out loud without holding back, urinate without embarrassment or simply feel more comfortable in your body. All this is possible thanks to a few simple and effective exercises.
How to strengthen the perineum during menopause?
Whether you are a beginner or have already practiced Kegel exercises, they will help you improve your intimate health and your quality of life.
Indeed, a toned pelvic floor helps to prevent incontinence, improves your intimate life and also strengthens your self-confidence.
What are the effects of menopause on the perineum?
Menopause causes hormonal changes, including a drop in levels estrogen, which can affect the pelvic muscle tone. This loss of tone can lead to:
- urinary leakage (incontinence);
- A prolapse pelvic organs (organ descent);
- a reduction in sensations during intimate relations;
- vaginal dryness.
By regularly practicing pelvic floor strengthening exercises, so you can prevent or alleviate these symptoms. But above all, maintain a good tone of your pelvic floor and have a better pelvic health.
3 easy and effective exercises to strengthen your perineum during menopause
Here are 3 exercises you can practice to strengthen your perineum during menopause and contract it regularly. These are also great exercises to prevent incontinence!
1. Classic Kegel contractions
Kegel exercises are the basic method of perineal rehabilitation. Here's how to make them:
- Identify your pelvic floor muscles by trying to stop your stream of urine (to do only to identify the muscles, not to be repeated regularly during urination). You should not tense your buttocks, thighs or abs.
- Contract these muscles for 5 seconds.
- Release for 5 seconds.
- Repeat this sequence about ten times.
When you master it well, you can vary positions but also increase the duration of contraction and relaxation to increase the difficulty.
A few minutes of daily training can already make a difference. big difference in your well-being as a menopausal woman. Get ready to say goodbye to urinary leakage and hello to greater self-confidence!
2. Combined exercise: breathing and perineal lift
This exercise combines the pelvic lift technique and perineal breathing for a complete workout of pelvic floor :
- Lie comfortably on your back on the floor or sit in a relaxed position.
- Take a deep breath in gently inflating your belly.
- As you exhale, imagine that your perineum is a elevator :
- Contract lightly to reach the 1st floor and hold for 2 seconds.
- Contract a little more to go higher to the 2nd floor and hold for 2 seconds.
- Contract as much as possible to reach the 3rd floor and hold for 2 seconds.
- By inspiring, gradually release contractions, floor by floor, until returning to the ground floor.
- Repeat this complete series 5 times. Take a break if necessary between sets.
This sequence is perfect for working the different muscular layers of the perineum while improving your body awareness through breathing.
It is also an ideal exercise to gently re-educate your perineum during menopause.
3. Tone your perineum with the Emy probe
For effectively contract your perineum during menopause, there Emy probe is also an innovative and practical method that allows for real awareness.
How to do perineum exercises with Emy?
This connected medical device synchronizes with a mobile application to guide you in your rehabilitation exercises.
In fact, he explains to you how to contract and release correctly and you see in real time if your exercises are well done.
In addition, the games offered are based on the medical protocols used in the office by physiotherapists and midwives to perform perineal rehabilitation.
How to use the Emy solution?
Here's how to use it:
- Clean carefully the probe with water and mild soap.
- Lying down with your knees bent, gently insert it between your legs into your vagina.
- Connect to the Emy application on your smartphone.
- Choose from the 32 mini-games offered, designed for short sessions of 5 to 20 minutes.
- Follow the program's on-screen instructions and contract your perineum to control the game.
- View in real time your contractions and your progress.
How does the Emy solution work?
The Emy probe uses the biofeedback technology to help you become aware of your pelvic muscles and to them strengthen effectively.
With regular and repeated use, you will see improvements in your perineal tone. from 3 weeks.
But also less feeling of weight on the tissues and the bladder, reduction of untimely gas and pressing desires... the There are many benefits!
Learn more about the Emy probe
The big advantage of this solution is that it allows you to follow your progress.
And if you are followed by a health professional, he or she will even be able to give you a personalized exercise protocol adapted to your needs, which you can use directly at home, on your application!
Many women have already used the Emy solution to make their perineum exercises at menopause and its use was more than beneficial to them!
Accessories to help with perineal rehabilitation
Several accessories can accompany the practice of exercises and maximize their efficiency at menopause.
The Emy type connected probe offers precise monitoring of perineal strengthening thanks to biofeedback and visualization of contractions in real time.
Other methods exist: vaginal cones or Geisha balls work the muscle and facilitate voluntary contraction.
We also find weighted beads which increase the load and difficulty of the work or electrostimulation devices, prescribed when the need for muscle strengthening is important.
Finally, the dilator is used in specific situations (pain, dryness) under medical supervision.
These accessories contribute to a more toned perineum. Indeed, regular and appropriate use reduces urinary problems and prevents prolapse.
Support by a physiotherapist or a midwife remains recommended to individualize treatment for each patient and support motivation.
How to incorporate these exercises into your daily routine?
To achieve lasting results, regularity of exercise is essential. Here are some tips so you don't forget your exercises:
- Associate them with a daily activity : while brushing your teeth, in the shower, or watching television.
- Share your progress with your friends to motivate each other.
- Use a reminder app on your smartphone so you don't forget to workout.
How to manage urinary incontinence during menopause?
At this pivotal period of life, urinary incontinence remains a common disorder linked to loss of tone of the pelvic floor and perineal muscles.
In addition to the regular exercises already described, it is essential adopt habits that promote strengthening of the perineum :
- avoid high-impact sports (trampoline, certain abs);
- adjust hydration, limit alcohol and coffee;
- favor yoga or pilates to work on body awareness and posture.
Splitting sessions throughout the day (for example during a daily activity or upon waking up) allows you to preserve intimate health and reduces the risk of organ descent, while improving quality of life.
When leaks persist, it is recommended to consult a professional for a personalized program adapted to the needs of each woman.
The role of the perineum in sexual pleasure
The perineum also plays a central role in sexual response in women. Its tone acts directly on the sensitivity and sensations felt during intercourse.
A well-strengthened perineal muscle improves vaginal lubrication, optimizes blood flow to the clitoris and allows more intense orgasms thanks to rhythmic contractions of the pelvic area.
During arousal, the perineum promotes clitoral erection and creates an environment conducive to the rise of pleasure.
During sexual intercourse, it also helps to tighten the vaginal canal, increasing pressure and stimulating coital movements: woman's pleasure like that of the partner is increased tenfold.
Working on the tone of the perineum, through voluntary contraction and strengthening exercises, therefore allows to intensify each stage of intimate life.
A supple and toned perineum helps to better control the muscles during orgasm, to avoid certain pains and to increase body perception.
Including suction movements of the perineum or practicing perineal gymnastics regularly is offering female sexuality more fulfillment and most importantly, support overall pelvic floor health.
A toned perineum, your ally for a peaceful menopause!
You now have the keys to caring for your perineum during menopause. By practicing these exercises regularly, you are not just prevent discomfort linked to weakening of the pelvic floor.
Imagine yourself in a few months, stronger, more confident, liberated concerns related to urinary leakage or intimate discomfort!
That’s the power of these simple daily exercises. Your body will thank you, and you will quickly feel more in control and fulfilled. Remember: every little contraction counts in your journey to competent and healthy perineum !
