How do I know if my perineum is toned enough?

The perineum is a kind of hammock made up of muscles, ligaments, and fascia that extends from the pubis to the coccyx. It supports the genitals, rectum, bladder, and viscera. Both men and women have a perineum, yet it is especially well-known in women because pregnancy, childbirth, and menopause put it under strain. Good perineal tone is an important health issue, but also a pleasure issue, since it contributes to female sexual pleasure. How do you know if your perineum is toned enough and how to regain a toned perineum? We discuss this in today's article.

What is the perineum for?

Also called the pelvic floor, the perineum is a group of muscles, ligaments, and fascia that forms a diamond shape and extends from the pubis to the coccyx. It has several functions:

1. The primary role of the perineum is to support all the organs in the abdominal area : the genitals, the rectum, the bladder and the viscera. An unhealthy perineum can be the cause of organ prolapse or even protrusion , a health problem that can turn out to be very serious. This is why many new mothers are prescribed perineal rehabilitation sessions with a specialized physiotherapist;
2. Furthermore, the perineum plays a role in urinary and fecal continence . To protect against leaks, its tone is essential. The more fragile and weakened it is, the more difficult it will be to hold you back;
3. Finally, the perineum plays a role in sexual pleasure and particularly in orgasm . These come partly from the contraction of the muscles of the genitals, their good health allows greater sexual pleasure for both partners.

Causes that can weaken the perineum

In women, the perineum is generally weakened by two significant events: pregnancy/childbirth and menopause. Other factors can contribute to weakening the tone of the perineum, in both women and men.

Pregnancy and childbirth

The hormonal fluctuations that accompany pregnancy, the weight of the baby pressing on the pelvic floor, the space taken up by the baby and the trauma of childbirth, the perineum is stressed by pregnancy and childbirth. For many new mothers, it comes out tested and often very relaxed.

Menopause

Menopause is also particularly violent for the female perineum. When estrogen levels decrease during menopause, the muscles of the perineum become thinner and less flexible. This can lead not only to pain during intercourse , also called dyspareunia , but also to urinary or fecal incontinence. This is one of the symptoms of menopause.

Other causes that can weaken the tone of the perineum

Aside from pregnancy, childbirth and menopause, there are several other factors that can contribute to a weakened pelvic floor in both women and men:

• Age: With age, the body's muscles, including the pelvic floor, tend to lose strength and elasticity, which can lead to weakening. Menopause adds to this phenomenon in women;
• Obesity: Excess weight can put extra pressure on the pelvic floor muscles, which can cause them to weaken;
• Lack of exercise: A sedentary lifestyle can contribute to the loss of muscle tone, including that of the pelvic floor. Lack of regular exercise can weaken the pelvic floor muscles;
• Chronic constipation: This condition can cause excessive pressure on the perineum during defecation efforts, which can cause progressive weakening of the pelvic floor muscles;
• Chronic cough: A persistent cough, whether caused by smoking, long covid, lung conditions, or other factors, can put pressure on the perineum and contribute to its weakening;
• Pelvic surgery: Certain procedures, such as prostate surgery in men or gynecological surgery in women, can damage the pelvic floor muscles and cause them to weaken;
• Trauma: Traumatic injuries, such as injuries from accidents or blows, can damage the pelvic floor muscles and cause them to weaken;
• Genetics: Some people may be genetically predisposed to having weaker pelvic floor muscles, which can contribute to them weakening more quickly than in others.

How do I know if my perineum is toned?

The day after pregnancy or facing the first signs of menopause, you may be wondering if your perineum is healthy, and therefore toned . Let's discover the signs that it's fine and those that seem to indicate that you should consult a doctor.

Signs that your perineum is toned

A toned perineum is a strong and healthy perineum. 💪Signs that your perineum is in this ideal condition are:

• Ability to hold it in when you have the urge to urinate or defecate ;
• Ability to contract your pelvic floor muscles : If you can feel and contract the muscles in this part of your body, there is a good chance that it is healthy and toned;
• No urine leakage: If you sneeze or cough, you are not leaking urine. This is often a sign of good pelvic floor health.

A test to do

A good test to check that your pelvic floor is to try to stop the flow of urine by holding it while urinating. This action involves contracting your pelvic floor. If you can do this, then there's a good chance your pelvic floor is toned.

✋ Note that it is unhealthy to stop the flow of urine when you are on the toilet (it can actually increase the risk of urinary tract infections/cystitis). Do this test but don't overdo it.

Signs of Pelvic Floor Dysfunction

Conversely, signs of pelvic floor dysfunction and a distended perineum are:

• Lack of urinary and/or fecal control: if you are unable to hold it in, or at least not completely, it is possible that your perineum is not sufficiently toned. There are several stages (leakage when coughing, urge disorder, etc.);
• Feeling like you “don’t feel anything” during sex: If you have recently given birth and you feel like your sensations are different (sometimes to the point of not feeling anything), it is possible that you have a stretched perineum;
• Inability to contract your perineum on demand: Are you unable to/no longer able to contract your perineum? This is a sign of pelvic floor dysfunction.

Devices and objects to strengthen the perineum >

Consult a doctor

To know for sure if your perineum is toned, we recommend that you contact your doctor. It is not always

He will interview you to make an initial diagnosis and refer you to a physiotherapist specializing in perineal rehabilitation. A urologist can also help you.

Find profiles of physiotherapists specializing in perineal rehabilitation in our directory of health practitioners.

✋ We draw your attention to the following: a toned perineum yes, but a hypertonic perineum no. This can become embarrassing. We tell you more in the article Tonic or hypertonic perineum? What are the differences?

5 steps to regain a toned perineum

If you think your pelvic floor is no longer tight enough to do its job and you're experiencing discomfort on a daily basis, rest assured: it is possible to regain a toned pelvic floor. Here are our solutions.

1. Make an appointment with a doctor

We've already mentioned this in this article (and we regularly mention it on this blog when you're worried about your health), but it's essential to make an appointment with your doctor if you think your perineum isn't as healthy as it once was. Your doctor will ask you questions and may ask you to examine yourself.

2. Follow perineal rehabilitation sessions

Generally, the first response to a stretched perineum is to attend pelvic floor rehabilitation sessions. These are most often offered by physiotherapists who specialize in this discipline.

There are three rehabilitation methods, most often used together by the practitioner:

1. Manual rehabilitation: your practitioner inserts their fingers into your vagina to help you better feel the contractions to be performed;
2. The electrostimulation technique: using a probe connected to a device and inserted into the vagina (or even the anus), a low-intensity current is sent to stimulate the nerves of the perineum;
3. The biofeedback technique: you can re-educate your pelvic floor using biofeedback . This approach allows you to re-educate the pelvic floor in a fun and effective way. It is based on the use of a probe, without electrical stimulation, which provides real-time feedback on contractions. This is particularly the case with the Perifit Care+ biofeedback pelvic floor rehabilitation probe , which connects to an interactive application to track your progress. This motivating approach helps strengthen the pelvic floor intuitively, and many users see positive results within a few weeks.

3. Practice your perineal rehabilitation exercises

In addition to the perineal rehabilitation sessions performed weekly (sometimes twice a week) with a healthcare professional, it is essential to practice perineal rehabilitation exercises at home on a daily basis to accelerate the effects and strengthen your perineum.

🌈 On our e-shop, we offer a biofeedback perineal strengthening probe (without electrostimulation) to help you practice your exercises. Connected to an app, it allows you to visualize your contractions.

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4. Apply a perineal reconstruction oil

If your pelvic floor distension is related to your recent delivery, we recommend using a serum to accelerate the healing and reconstruction of your pelvic floor. You will not be able to do any rehabilitation exercises while your pelvic floor is still raw.

🌈 On our e-shop, we have selected for you the perineal care oil from the Womanology brand. You can apply it to the scar to promote healing one week after giving birth and then massage it in three weeks after giving birth. You just need to wait until the scar is clean (don't hesitate to ask your doctor for advice).

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Having a toned perineum means having a healthy perineum. It helps you avoid real discomfort, particularly incontinence problems, which are difficult to live with and manage on a daily basis. To strengthen your perineum, it is essential to consult a doctor and attend perineal rehabilitation sessions.