Sports exercises that do not damage the perineum and expose you to urine leakage

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Practicing a sporting activity is essential for good health. But certain exercises can damage the perineum and expose you to urine leakage. Which ? Answers with Blanche, Fitness Park sports coach.

Sport is ideal for preserving your health capital. According to official government recommendations, it is recommended that adults engage in 30 minutes of cardio-type physical activity at least 5 days a week. The target ? Train your heart and stay in shape. You can also add to these muscle strengthening sessions for concrete buttocks or very firm arms. Nevertheless, some exercises should be banned to preserve his perineum. This is important because if it is too loose it can lead to incontinence, leakage of urine… This is often the case after pregnancy and this is why women who have given birth do perineal rehabilitation. “If you don’t take care of your perineum, you run the risk of organ breakdown, urine leakage…”, explains Blanche, Fitness Park’s sports coach.

But what is the perineum? According to Larousse, it is the “area of ​​the body that closes the pelvis below, traversed by the termination of the urinary tract, genitals, and digestive tract.” It is a very important set of muscles to support the organs, that some poorly performed exercises can be harmful. This is the case, for example, with crunches.

Exercises You Shouldn’t Do to Prevent Damage to Your Perineum: Crunches

Not all exercises to strengthen your abs are bad for the perineum. “You just have to avoid those that bring the navel closer to the pubic bone as this will put pressure on the viscera, perineum and part of the belly band”, explains the specialist. Exit crunches: Prefer front or side wrap.

Exercises You Shouldn’t Do to Prevent Damage to Your Perineum: Impact Sports

“Anything that makes you run can damage the perineum because each step fatigues it by pressing on the pelvic floor”, explains Blanche, Fitness Park sports coach. It can be football, handball, running… “If you do want to do these sports, you shouldn’t practice too much or next to sports that strengthen the pelvic floor, such as Pilate, swimming or aquagym for example.”

Exercises not to do to avoid damaging your perineum: jumping rope and trampoline

“These activities represent too many effects for the perineum”† They are not recommended if you want to take care of your perineum. But they can be practiced in small doses and supplemented with sports that strengthen the perineum.

How to strengthen and protect your perineum?

Three sports are perfect for strengthening the perineum according to Blanche, sports coach.

  • casing“It’s an isometric exercise, which consists of holding a posture. It strengthens the deep muscles that support the organs, the real spine, and it strengthens the pelvic floor.”
  • The Pilate: This allows strengthening of deep muscles.
  • Low-impact sports: Walking, hiking, biking, swimming, water aerobics, swimming, aqua aerobics because they are gentle and you don’t carry your own weight in the water.

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