Why protect your perineum?
The pelvic floor is made up of ligaments and muscles that support the vagina, rectum or bladder in women. In humans, the perineum includes the end of the digestive tract, as well as part of the urinary and genital tract.
This area remains fragile. Taking care of it avoids any risk of urinary leakage, incontinence or organ descent.
If women learn to tone it by performing small contractions during pregnancy to soften it and facilitate the passage of the baby, men can also learn to strengthen it.
A toned pelvic floor stays source of sexual pleasures. It helps to maintain an erection longer and to control ejaculation.
Why does the perineum relax?
The perineum can stretch in obesity, chronic constipation, old age or during pregnancy and childbirth.
Some sports can damage it as well. Activities that cause impact or shocks and violent sports should be avoided. They exert hypertension which weakens the pelvic floor.
How to take care of your perineum every day?
We can never tell you enough: regular physical activity, whether gentle or intense, helps maintain good muscle health.
In order to avoid intestinal disorders such as constipation and prevent overweight, adopt a balanced diet rich in fiber, vegetables and fruits.
What is the ideal and easy exercise to perform on a daily basis to strengthen your perineum?
Each day, try to squeeze the muscles of the perineum for about 5 seconds. These are the ones you engage in when you hold your urine. Release about ten seconds and repeat the exercise.
Read also :
- Perineum: why you need to build it up BEFORE giving birth
- How to keep your perineum toned? Here are 6 easy-to-apply tips
- Unusual: a video game to strengthen the perineum
