We often talk about sagging of the perineum and all the associated pathologies (urinary incontinence, organ descent, etc.). Conversely, it is also possible to have a hypertonic perineum, which is too contracted. Symptoms of an overly contracted perineum and effective solutions for overly tense perineums, we tell you everything!
What is a competent perineum?
A competent perineum is a perineum mobile, flexible And reagent. Above all, he should not not be permanently contracted.
THE pelvic floor must contract during sudden or repeated effort such as carrying a heavy load, sneezing, playing sports, etc.
Furthermore, during urination (the action of urinating) or defecation, it relaxes. The perineum allows remember correctly urine, stools and above all, to have a fulfilled sexuality.
Perineal competence is therefore not simply limited to muscular strength. THE perineal relaxation is just as important!
How do you know if you have a hypertonic perineum?
To find out if we have a hypertonic perineum, certain signs can alert you like:
- urinary leakage, anal or gas;
- dysfunctional urination (feeling of never being able to empty the bladder completely, reduced flow of urine, etc.);
- of the pelvic pain (during reports or when inserting an example stamp);
- constipation or incomplete emptying of the intestine.
The appearance of vaginismus (involuntary contractions of the perineum which make penetration impossible) or dyspareunia (pain or discomfort during penetration) can also be one of the symptoms of a hypertonic perineum.
What to do if your perineum is too contracted?
When the pelvic floor is hypertonic, the pelvic muscles don't relax, even when necessary.
In this case, the perineum may even contract while relaxation is necessary on a functional level.
This can also be problematic at the time of delivery for example because the perineum must relax. It is therefore essential to anticipate and work as early as possible on relaxation of his perineum.
Consult a healthcare professional
For make the diagnosis And offer appropriate treatment, the first thing to do is to make an appointment with a health professional.
A midwife, gynecologist or physiotherapist specializing in perineal rehabilitation will be able to help you. Choose the practitioner with whom you feel most comfortable as the assessment will require a manual review.
Of the perineal rehabilitation sessions will most certainly be prescribed to help you work on relaxation of your perineum.
A psychological follow-up by a specialized therapist can also help. Because very often, when the perineum is hypertonic, there is also an involvement psychological and/or emotional.
Anticipation of pain, fear, stress... many emotions may be the cause of this malfunction.
Learn to relax your perineum
Several complementary methods can be used to learn to relax the pelvic floor. The main goal is to regain tone and the normal and physiological functioning of the perineum.
Exercises to relax your perineum
A very simple exercise is to take breaths in full awareness of your body (as during meditation or cardiac coherence).
For example, after urinating, when you are sitting on the toilet or on your couch, you may repeatedly take a deep breath then you blow through your mouth.
This exercise allows you to become aware of the movements of your perineum. Mechanically, when you inhale, your perineum and diaphragm lower. And when you exhale, they go back up.
In general, all relaxation exercises and the inverted postures in yoga (where the pelvis is higher than the shoulders), can also contribute to relax the perineum and improve your overall well-being.
Perineal massage
Very often we hear about perineal massage in the context of pregnancy for prepare the perineum for childbirth. But it can also be extremely useful in the context of a hypertonic perineum.
Indeed, perineal massage helps to release muscle tension, it softens the tissues and promotes better blood circulation. Pair it with your breathing for even more effective relaxation!
Working on perineal relaxation with biofeedback
To complete the classic perineal relaxation exercises, the use of a connected device can offer a new perspective for visualize and work even more efficiently relaxation of the pelvic muscles.
There Emy perineal probe, for example, is a medical device designed for home use. Thanks to his biofeedback technology, it allows view live, on your smartphone, the activity of the pelvic floor muscles.
It is a tool that offers a immediate and concrete return on the exercises performed, thus helping women to better understand and control their perineum.
Learn more about the Emy probe
This approach to perineal rehabilitation therefore gives users, thanks to visualization, a better awareness of their body and their progress.
