During pregnancy, the perineum is put to the test because it supports a lot of tension with the weight of the baby and therefore tends to relax. This relaxation of the perineum can lead to incontinence problems after pregnancy, hence the importance of re-education of the perineum after childbirth.
Anything that generates pressure phenomena in the abdominal cavity:sneezing or giggling, excessively violent sports practice, constipation problems, poor posture and, of course, pregnancy.
Prevention rather than cure. What if we boosted our perineum without anyone noticing? (tips from mom)
To firm up your pelvic floor discreetly and without discomfort, you can try to hold back your urge to pee. A first time for 10 seconds and contracting your perineum then a second time for 20 seconds and finally for 30 seconds?
Remember that the contraction time of the perineum should always be half the relaxation time. (10 seconds of contraction =20 seconds of rest)
You don't need to be in an elevator to do the exercise, but it can help. Press the buttons of the first 4 floors. Arrived at floor 1 contract your perineum for 1 second then relax until floor 2 where you will contract your perineum for 2 seconds and so on until floor 4. The interest is to bring up the contraction from the perineum deeper and deeper towards the top of the body as you go deeper and deeper towards the top of the body as you go up the floors.
On your chair, arch your back until you obtain and maintain the position of the hollowed back. Then do several series of contractions of your perineum, followed by rest periods. Two sets of about ten contractions a day is a very good rhythm.
Lie down in bed with your back against the mattress and bend your knees. Take a deep breath and blow out the air you have in your lungs, contracting the perineum and pulling in your stomach. At the end of the exhale, hold your breath and simulate an inspiration. Slowly release and inhale for good this time, at your own pace. You can practice this exercise twice
