6 Expert Tips to Strengthen and Protect Your Perineum

Exercise #1: Basic Perineum Contraction

Targeted exercises are a cornerstone of perineal health, as recommended by pelvic floor specialists. Focus on contracting the muscles surrounding your urethra, vagina, and anus. Here's how:

1. Inhale deeply, then exhale while contracting your perineum muscles.
2. Hold for 10 seconds, then relax.
3. Repeat 10 times, with brief rests in between.

Exercise #2: Advanced Perineum Strengthening

Lie on your back and bend your knees. Follow these steps:

1. Inhale deeply, then exhale while contracting your perineum.
2. Fully exhale, pinch your nose closed, and hold your breath.
3. Draw your belly inward as if inhaling without air (a gentle vacuum).
4. Release slowly and repeat.

Avoid Strain from Holding Back

Exercises alone aren't enough—eliminate habits that weaken the perineum. Go to the bathroom promptly when needed. Never push during urination or interrupt the flow midway.

Contract During Coughs and Sneezes

Sneezes and coughs spike abdominal pressure, stressing the perineum. Contract it instinctively with each one: inhale deeply, exhale while lifting the perineum.

Maintain Proper Posture

Poor posture compresses organs and relaxes the perineum. If desk-bound, sit on the chair's edge with a straight back and elbows forward. Regularly contract and lift your perineum while seated, exhaling fully.

Choose Low-Impact Activities

High-impact exercises like running, trampolining, jump rope, or tennis jar the perineum. Opt for gentler options such as walking or swimming to safeguard it.