It is recommended to practice certain exercises to preserve and strengthen your perineum. You need to improve your ability to contract the muscles located in the urethra, vagina and anus. Here are the steps:
1- Inhale deeply, then exhale contracting the muscles of the perineum;
2- Hold the contraction for 10 seconds, then start again;
3- Repeat about ten times, taking short breaks.
Lie on your back, then follow these steps:
1- Bend your legs;
2- Inhale deeply, then exhale contracting the perineum;
3- Completely empty the air in your lungs, then block your breath by blocking your nose;
4- Act as if you were inhaling without actually doing so (your belly hollows out);
5- Breathe out slowly, then start again.
Strengthening the perineum with exercises is not enough, it is essential to avoid factors that promote the relaxation of the perineum. Avoid holding back, go to the bathroom as soon as you feel like it. Also, do not push when urinating and do not stop urination in progress.
It should be known that a sneeze or a fairly strong cough increases abdominal pressure and therefore at the level of the perineum. Therefore, with each sneeze or cough, remember to contract your perineum. Learn to breathe in deeply, then exhale while contracting the perineum.
The bad postures that we achieve on a daily basis promote the relaxation of the perineum. If you work while sitting all day, adopt the correct posture to preserve your perineum. Indeed, by being slumped on a chair, the viscera are compressed downwards. To avoid straining the perineum, sit on the edge of the seat with your back straight and your elbows forward. Remember to work your perineum when you are seated by contracting it before exhaling and bringing it up.
Certain exercises such as running, the trampoline, the jump rope or even tennis are at risk, because they cause pressure on the perineum with each impact. It is better to turn to walking or swimming to preserve your perineum.
