Perineal gymnastics is the best way to deal with pregnancy and post pregnancy and avoid the annoying problem of incontinence.
Perineal gymnastics before and after childbirth
The perineum is a key muscle for the well-being and proper functioning of our body, throughout the life span but especially during pregnancy. Made up of many muscles, it is the outer part of the pelvic floor placed between the vagina and the anus. “The perineum is a hammock on which all the muscles of our belly find support,” he explains Aurelia Albano, midwife referent of the Mammamondo association of Milan. For this reason it is very important to learn how to perform the perineal gymnastics during pregnancy but also after childbirth. Fundamental exercises in to prevent is cure the worst consequence of the weakening of the pelvic floor: theincontinence.
Is it normal to suffer from incontinence after childbirth?
According to the doctor, first of all, we need to dispel the myth that this problem is a “normal” consequence of childbirth. “In reality, with a good work of prevention, through a series of exercises aimed at strengthening this band of muscles – clarifies the midwife – not only can incontinence under stress be avoided but also positively influencing the posture of every day and make the pelvic floor more elastic in preparation for childbirth ».
READ ALSO: How to strengthen the pelvic floor
In this article
There perineal gymnastics exercises a series of muscles that are put under strain in the normal course of daily activities. «When we breathe deeply or sneeze – explains doctor Aurelia Albano – we exercise one intra-abdominal pressure in the area of the lower abdomen which is compensated by the pelvic muscles ». When these muscles are not sufficiently “toned” there is a risk of incontinence, which can be limited at the moment of effort or, in more serious situations, can become perennial.
What is perineal gymnastics for
- Preventing incontinence
- Helping the elasticity of the pelvic floor
- A smoother birth
- Limit the risks of spontaneous lacerations
This is why it is important work to prevent the problem, especially in view of a pregnancy. In fact, when you become pregnant, weight gain considerably increases the pressure our body exerts on the pelvic muscles, so you need to know how to strengthen them. Furthermore, the perineal gymnastics helps the elasticity of the pelvic floor which will be particularly strained during the labor. «More elastic muscles and trained not to contract excessively in the moment of labor – explains the midwife Aurelia Albano – will help to have an easier birth by limiting the risks of spontaneous lacerations».
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Where is the perineum
According to the doctor, the first thing that needs to be done is learn to locate the perineum, the muscle fascia that supports the uterus, urethra and all internal organs.
To do this, just «sit or lie down and simulate a contraction as if you want to hold back urine, in this way we begin to feel that the pelvic floor muscle moves. To become even better aware of the muscle just repeat the exercise by exerting a slight pressure with a finger between the vagina and the anus ». In this way it is possible to feel the contraction of the tendon center of the perineum.
Exercises to strengthen the pelvic floor
Here are three simple exercises to do pre and post pregnancy for strengthen this muscle band and avoid unpleasant problems. These exercises, recommended by Aurelia Albano, differ from each other for the type of breathing that must be carried out. A pregnant woman, in fact, must perform these exercises by exhaling and inhaling in the opposite way to those who have already given birth or are not pregnant.
1 – Heating
Before starting to practice it is necessary warm up all pelvic muscles. Therefore, with a musical accompaniment, from an upright position, an eight should be drawn with the pelvis. In this way all the rigidities of the pelvis are dissolved.
2 – First exercise for the perineum
The first set of exercises can be done either from standing or lying down.
For women pregnant you need to keep your head and shoulders raised with a pillow. Once in position visualize the muscle by imagining that you have a small ball in the vagina.
In post partumon the other hand, it is necessary to assume to throw out the sphere by inhaling and then subsequently exhaling imagining to pull it up to the navel. In the case of women in sweet waiting, breathing must be done in reverse: one exhales and relaxes, one inhales and contracts.
The same exercise can also be done by imagining that the vaginal canal is a hinge, therefore: when you proceed to contraction you imagine that it closes while when it opens the muscle band relaxes.
This visualization methodology helps to better focus the muscle by exercising it to the fullest.
3 – Second exercise for the perineum
From a position on all fours with your arms parallel to your shoulders, arches your back down exhaling and then, subsequently, inhaling, the same upward movement is made. The exercise must be done in this succession if you are pregnant, with inverted breathing in the post partum.
With this type of gymnastics, when the pelvis goes up, the pelvic floor contracts while, when it goes down, it relaxes.