The perineal muscles, which are those that support the entire abdominal area, especially during the period of pregnancy, should be trained very carefully. They are those who, at birth, will suffer a strong expansion to let the newborn.
The muscles involved in the gestational phase are:
- The perineal muscles
- The pelvic floor
- The pelvic muscles
- The perineum
They have a duty to support the abdomen, including the reproductive tract, bowel and urinary tract, and, at delivery, will expand exponentially to the little bud.
The best way to keep them active and toned is to train them through Kegel exercises.
As you perform Kegel exercises?
The exercise “pee stop”
To understand what are the muscles that are trained, just run an exercise also called ” pee stop ,” that is, when you go to the bathroom to urinate, after the first jet of pee, stop for a few seconds urination.
Immediately release the muscles to avoid stagnation of urine in the bladder, which may cause infection.
Voluntary contractions of lying
To lie down, make small voluntary contractions, such as those of the previous year in which they interrupted the stream of pee. At the start must be fast, then more intense. To make the exercise as well as possible, try to do 10 contractions of five seconds each, with a break of 10 seconds between one and the other.
The contraction of the muscles is very intense, and then releases them gradually.
You may also like to read another article on CarolineJoyBlog: Menstrual Cycle: Impact on exercise and nutrition
Take long walks and sports
Walk and do physical activities in general, however, help to maintain active the perineal muscles, putting anyway tension the pelvic area.
To protect the perineum, there are also some little tricks that would be good to follow:
- Contract your pelvic floor muscles when you cough or sneeze, pressing on the lower abdomen and bladder;
- Avoid standing in long standing;
- Try to eat a lot of fiber to prevent constipation, which involves more effort during the evacuation;
- Try to keep the weight during the months of pregnancy;
- Do not lift heavy weights.
In such cases it is good to perform Kegel exercises?
To increase control of the perineal muscles, it is useful to perform pelvic floor exercises, so as to maintain its elasticity and, after giving birth, to recover better.
Unfortunately, these exercises are not able to hold urine in pregnancy, being that the bladder is pressed from the uterus, which grows ever more.
From these exercises, they can benefit men too, strengthening their pubococcygeus muscles. Here is what benefits can be drawn:
- They can improve the urinary incontinence.
- They can help you to have more control over ejaculation and prevent both early.
- They can afford the keep more lasting erection.
In the case of incontinence or disorders of the pelvic floor muscles, remember: contact a specialist in physical therapy may be the right choice to find all the valid and effective therapeutic solutions!