Rectocele is a condition that exclusively affects the women. For what reason? Quite simply because it is a herniation of the rectum into the vaginal cavity. Be careful, it should not be confused with rectal prolapse! A rectocele is a genital prolapse, that is to say a organ descent which manifests itself at the posterior vagina, when the perineum is weakened.
There are many causes of a damaged pelvic floor: childbirth, chronic constipation, overweight, etc. – but the symptoms are essentially the same. Contrary to popular belief, genital prolapse can affect the young women, L'age not always being the cause.
The appearance of a small vaginal ball, more or less externalized, depending on the grade of the prolapse (Baden-Walker classification), is the first warning sign. Although the discomfort may seem debilitating on a daily basis, it is entirely possible to relieve a rectocele with exercises !
Among the natural treatments offered in the event of prolapse, the perineal rehabilitation, like the Kegel exercises, as well as the abdominal rehabilitation, are essential. It is essential to strengthen your perineum For reduce the sensations of pelvic gravity linked to the appearance of a rectocele.
Fortunately, the surgery is not the only remedy, and exercises for rectocele can easily practice at home to relieve symptoms. No miracle without effort: for mitigate the discomfort of genital prolapse, it is necessary to exercise your perineum and be consistent!
Understand the importance of the perineum and its role in daily life
The anatomy of the perineum
First of all, what is perineum ? Also called pelvic floor, it is a kind of hammock made up of ligaments and of muscle layers crisscrossed. The three layers of muscles thus form the superficial perineum, the middle perineum and the deep perineum.
Located in the basin, it extends from pubis to coccyx and joins the two ischia along its width. It supports all pelvic organs of the woman, namely the bladder, the uterus and the rectum.
💡 Culture point: although men do not have a uterus, they still have a perineum! However, the weight supported by the latter is less important than in women.
Men can still encounter perineal disorders, linked to hypertrophy (increase in volume) of the prostate.
The impact of the perineum on daily life
The perineum is therefore essential for maintain the pelvic organs in their place, by exerting permanent tension. It also plays an important role in the continence, since it is crossed by the urethra and the anus. By controlling the opening of the sphincters, it acts on urination and defecation.
Finally, a fit perineum promotes better vaginal tone, therefore more pleasure during sex.
🎁 Info: Ladies, if you are lucky enough to reach orgasm, know that your perineum is, in part, responsible! The sensations during penetration are clearly amplified by a toned perineum 👍🏻
The consequences of a damaged perineum
When they are overworked, the perineal muscles stretch, and resist less to the gravity of the structures they support. Their weakening can, therefore, lead to the appearance of problems, without seriousness, but having a strong impact on daily life…
Among these disabling disorders, we can cite the most frequent:
- urinary leakage ;
- difficulty retaining gas;
- anal incontinence ;
- pelvic gravity;
- pain during sexual intercourse;
- organ descent (rectocele Or cystocele) ;
- etc.
It is therefore essential to tone your perineum through a perineal rehabilitation. Kegel exercises are often cited as a reference.
Developed by Dr. Arnold Kegel, an American gynecologist, in the 1940s, they consist of contract then relax the perineum, to strengthen it. They are strongly recommended as part of a pregnancy or postpartum.
🤰🏻 Future mothers: if you give birth by cesarean section, perineal rehabilitation is not optional ! In the months before birth, the baby, the amniotic fluid and the uterus weigh heavily on the perineum. Even in the absence of vaginal delivery, the perineum may have suffered during this period.
Tone your perineum with Kegel exercises to relieve a rectocele
Breathing, an ally of the perineum
To begin, and in order to feel the contraction of the perineum, the exercises should be carried out in a lying position. Sit comfortably on the back, in peace, on a yoga mat for example. THE legs must be folded so that the back is flat and well stretched, without arching. Feet are hip-width apart. Become aware of your breathing, inhale through your nose and blow out through your mouth.
🧘🏻♀️ Tip: concentrate on the entry and exit of air, make deep movements while closing your eyes.
Rapid contraction: exercising the perineum while breathing
Once you pay attention to your breathing and very relaxed, it’s time to start feeling your perineum:
- Start with empty your lungs, then take a deep breath through your nose.
- As soon as your rib cage is inflated, blow gently through your mouth by contracting the muscles, as if you were holding back a pressing urge. The entire perineum must be used, including the front, because the rectocele should not cause you to neglect the other perineal structures.
- Release before inhaling, and resume the contraction on the next exhale.
- Perform the exercise on 5 breaths, then pause for 5 seconds before continuing.
- Perform this exercise 3 times in a row, by contracting your perineum as hard as possible, to the maximum of your abilities.
🙅🏻♀️ Caution: Do not contract the glutes, inner thighs or superficial abdominals to help contract the pelvic floor. To start, only the perineum should be engaged during these exercises.
Perineum lock: maintain medium contraction
Still in a lying position, legs folded, the following exercise consists of performing a moderate but prolonged perineal contraction. As with the previous exercise, as you exhale, lock your perineum at 60% and hold the contraction for 6 seconds. Then release the perineum for 12 seconds: working time represents half of rest time. Perform this exercise 3 times in a row, clearly visualizing the rise of the perineum towards the abdomen.
🧠 Mnemonic: think of multiples of 6 to memorize this exercise (6 seconds, 60%, 12 seconds)!
By training regularly, you will be able to feel better and maintain the average intensity of the contraction. Use this exercise to protect your perineum from the efforts related to your daily activities : get up, walk or carry a heavy load.
It is essential to think about protect your perineum gestures that can create excess pressure, so as not to accentuate genital prolapse. And to relieve the symptoms of a rectocele, these contraction exercises are very easily applicable on a daily basis.
Maximum contraction: testing pelvic floor strength
The last proposed exercise involves the strength and endurance of the perineum. After becoming aware of your breathing, exhale through your mouth and contract your perineum as hard as possible. Your breathing must remain natural, do not force your breathing, the exercise should be carried out on a full minute !
The perineal contraction must remain maximum until the end. If you feel muscle flexing, increase the tension in the perineum again. This exercise should not be done several times in a row. Perform at least one minute of recovery, with complete relaxation of the perineum.
🌬 Tip: count the seconds out loud to avoid apnea, the sworn enemy of the perineum! The accumulation of air in the lungs could create a abdominal overpressure, harmful for perineal rehabilitation.
In order to optimize your chances of relieving a rectocele, these exercises must be performed daily, in different positions. Consistency is the key to success! Establish a routine: while feeding, at bedtime, in the car, in the shower, in front of the TV, etc.
🏆 Train daily and perform these three exercises in different positions: sitting, standing and lying down. You will become an ace in perineal rehabilitation and you will quickly see progress!
Use the abdominals to preserve your pelvic floor
Understanding the synergy between the transverse abdominal muscle and the perineum
During the previous exercises, you may have noticed that if you contract your perineum, the abs also manifest themselves. This comes from the fact that the deepest part of the abdominal muscles, the transverse muscle, acts in synergy with the perineal muscles.
It is essential to understand that the perineum and the abs work together, in order to perform a correct perineal rehabilitation. Indeed, the transverse muscle is complementary to the perineum for several reasons:
- Such a abdominal strap, it holds the organs in place, while the perineum supports them at the pelvic level.
- He participates in the breathing which is, remember, the ally of the perineum!
- Due to its anatomy, comparable to an abdominal belt, it can increase intra-abdominal pressure. This mechanism is essential for defecation and urination, and accompanies the action of the perineum on the sphincters.
- Its contraction comes into play when coughing, sneezing, laughing, or even vomiting, all movements that also stress the perineum.
The following exercises allow you to contract synergistically the perineum and the transverse muscle.
Perform simple exercises to feel the contraction of the deep abdominals
Engagement of the perineum and hypopressive contraction of the transverse
Lie on your back, bend your legs and flatten your shoulder blades to the floor. Still in this position, stretch your back well, your arms alongside your body, you must grow without arching your back.
Breathe naturally, becoming aware of the movements of your abdomen, feeling the ribs widen during inhalation. Blow through your mouth squeezing the perineum weakly, 30%, then tuck the belly from the pubis to the navel, growing to stretch the spine.
This exercise allows you to create a depression in the abdominal cavity, which has the effect of raising the perineum, and therefore relieving it. Perform 8 to 10 movements, without contracting your glutes.
Low transverse contraction
In the same position as for the previous exercise, position a cushion or a small ball between the knees.
With each exhalation, engage the perineum (30%), hollow the stomach then squeeze the cushion between your knees, growing taller. You should feel a more pronounced contraction under the navel, lower part of the transverse muscle. Perform this exercise 8 to 10 times.
High transverse contraction
Adopting the same position as during the first exercise, now equip yourself with a elastic. Position it at the level of your elbows, arms extended towards the sky, at 90° to the ground.
With each exhalation, engage the perineum (30%), suck in the stomach then spread the elbows, always growing taller. This time, you will feel the contraction of the transverse under the ribs, upper part of the transverse muscle. Perform this exercise 8 to 10 times.
Gluteal bridge exercise
The last movement consists of starting from the same position as for the first exercise, without using any equipment. When exhaling, engage the perineum (30%), pull in the stomach then lift the pelvis off the ground.
To be correctly performed, the back must remain straight and the contraction of the perineum and the transverse must be maintained. Still breathing, slowly lower your back to the ground, vertebra by vertebra, up to your pelvis. Perform this exercise 8 to 10 times.
Use your abs properly to protect your pelvic floor from excess pressure
The action of the transverse muscle is important to understand to preserve your perineum. If the abdominals are not properly engaged, the entire abdominal pressure will weigh on the perineum, with the risk of weakening it over time. It is essential to use the abdominal belt properly to direct tension upwards, rather than towards the pelvic floor.
There hypopressive gymnastics is therefore crucial: it is implemented every day! Every gesture of daily life – coughing, sneezing, carrying heavy loads, sports, etc. – can force your perineum.
During perineal rehabilitation, remember to practice sports soft, which do not put too much strain on your pelvic floor: cycling, swimming, yoga, Pilates, for example.
By mastering the synergy of the perineum and hypopressive abs, you will more easily achieve relieve your rectocele.
❌ Avoid sports with impact and/or high pressure such as running, CrossFit, skipping rope or even trampolining.
Consider a medical device to exercise your perineum in the event of a rectocele
Emy, the interactive connected probe for training at home
For optimize your chances to relieve a rectocele, regular exercise can be combined with the use of a probe connected, as Emily.
This medical device is revolutionary : it allows you to re-educate your perineum at home, without the help of a health professional, thanks to the biofeedback. This is used by specialists because it offers instant feedback to patients, on a physiological activity, such as muscle function.
This recent technology, also called "biological feedback", offers you the possibility of measure your perineum contractions.
Via a mobile application, you view the evolution of your progress in real time, thanks to medical games and varied. All these fun exercises are suitable for relieving a rectocele, as demonstrated by regular users Ghislaine.
Above all, efficiency of this medical device is clinically proven. With the Emy probe, perineal rehabilitation becomes fun, and encourages users to practice exercises regularly proposed.
📱 The application will even send notifications to your smartphone, in order to don't forget your session!
Learn more about the Emy probe
Perineal electrostimulation devices to strengthen your perineum
It is sometimes necessary to consult a health professional – midwife or specialized physiotherapist – to relieve a rectocele. The use of a vaginal probe, connected to a perineal electrostimulator, is then recommended, in order to accelerate the rehabilitation of the perineum.
By stimulating the nerves of the perineal muscles with small painless electrical impulses, the pelvic floor gradually becomes toned. Specific preset programs can relieve different symptoms (incontinence, pain, prolapse, etc.).
🩺 Please note: Some devices are even approved by Health Insurance ! To be eligible, they must meet certain criteria and respect very specific standards.
Other accessories that help maintain your perineum
Other solutions natural remedies exist to relieve a rectocele, or strengthen a weakened perineum. THE vaginal cones and the Geisha balls can be used in addition to sessions carried out in the office.
Wrongly considered as simple sex toys, Geisha balls represent major allies for the strengthening of perineum. They are sometimes recommended by specialists, to to optimise rehabilitation exercises.
Many women are turning to these effective alternatives to regain better sensations during intercourse, in case of genital prolapse.
Vaginal cones or weights allow you to test the strength and endurance of the perineal muscles, using more or less heavy loads.
They tone the pelvic floor in just a few minutes, provided you use it regularly. Just like Geisha balls, they gradually re-educate the perineum. Their vaginal position, slightly lower than Geisha balls, places greater demands on the superficial perineal muscles.
You will have understood, relieve a rectocele by regularly practicing home exercises, is entirely possible. Be applied And diligent in your practice, you will obtain quickly encouraging results. THE symptoms of organ descent, which you may feel on a daily basis, will gradually begin to disappear.
Sources:
https://www.has-sante.fr/
https://www.futura-sciences.com/
