Do you have urinary leakage, pain during intercourse or prolapse? Your perineum, this set of intimate muscles could be weakened. But how assess your strength and get it back into shape? Follow the advice of our experts to make your own tests your perineal effectively and find a pelvic floor of steel!
Where is the perineum located?
The perineum is located in the area between the hips and buttocks in the pelvic region. It extends from the pubic bone to the coccyx and closes the abdominal cavity from below.
We can imagine it as a kind of hammock which supports and retains the genitals: the bladder, rectum and uterus for women.
Often overlooked, the perineum (also called pelvic floor) is a set of muscles that is nevertheless essential. Indeed, a toned and healthy perineum allows you to prevent urinary leakage, THE organ descent and the sexual disorders.
Signs of a weakened perineum
Faced with certain factors such as childbirth, menopause or aging, the muscles of the perineum can become fragile. THE symptoms of its weakening can then be numerous:
- stress urinary incontinence (leaking during exercise);
- pelvic heaviness;
- pain during sexual intercourse;
- prolapse (organ descent);
- back pain…
Contract and release, the key to a healthy perineum!
Know contract and relax your perineum is essential to build muscle. But if you can no longer engage in these movements naturally, it may be a sign that your pelvic floor has weakened.
Don't panic! You can easily check for yourself if your perineum is working properly. Simply locate and feel the contraction of these intimate muscles.
Test your perineum in 2 steps
Find out how test the tone of your perineum and carry out perineal testing. A simple gesture but oh so important for preserve your health capital !
To assess the strength of your perineum, there is nothing like test it yourself. Here are the 2 perineal testing methods recommended by experts.
Internal perineal testing
First of all, before proceeding with internal perineal testing, be sure to wash your hands well beforehand to avoid bacterial infections and possibly use a lubricant to avoid any embarrassment.
Lying down, breathe deeply several times then insert 1 or 2 fingers in your vagina. On an exhalation, then contract the muscles around it as if hold back an urge to urinate (try to have a suction movement, directed towards the top of your body).
You should feel a pressure tightens around your fingers. Release, then repeat the exercise.
During exercise, observe how many times and for how long you manage to contract your perineum. Try spreading your fingers slightly and tightening them, contracting these intimate muscles.
To perform the movements correctly, inhale and exhale calmly throughout the exercise. Slow, deep breathing will help you focus on contracting the perineum.
External perineal testing
Lying or sitting, locate the area between the entrance to the vagina and the anus. Place 1 or 2 fingers on this area and contract the muscles of the perineum. You should feel a contracting movement under your fingers.
How to properly contract your perineum?
The most important thing is to target the muscles of the perineum and not those of the glutes during the contraction. It's harder than it seems!
Don't be discouraged if you have difficulty locating and properly activate your pelvic floor from the start. This is a delicate exercise for many people.
However, if you really can't contract this intimate area, it could be a sign of a muscle weakening. A perineum that is too loose can unfortunately lead to various health problems such as urinary leakage or pain.
But don't panic! If this is your case, do not hesitate to consult a specialized healthcare professional. You can also help you with tools to improve and perfect yourself like the Emy perineal probe which allows you to strengthen your perineum in a targeted manner.
Strengthen your perineum with Emy
To find a toned perineum, nothing beats a perineal rehabilitation with regular contraction exercises. But it is not always easy to target the right muscles. Because without tools, tightening and feeling your pelvic floor can be a little difficult.
This is where Emy, the intelligent pelvic floor trainer, comes in! Thanks to the biofeedback technology, the application guides you in visualizing your contractions in real time. Playful games help you gently strengthen your perineum.
Learn more about the Emy probe
Adopted by many professionals, Emy is the ideal tool for more toned perineum and one better quality of daily life !
While you are pregnant, postpartum or simply concerned about preserve your health capital, don't hesitate any longer to test and strengthen your perineum. A simple gesture to prevent many inconveniences!
