My pelvic floor

How to re-educate your pelvic floor?

26 July 2019

We are all different, but you will find the best pelvic floor training solution according to your needs. Discover how to re-educate your pelvic floor.

A pelvic floor training method for each

To re-educate your pelvic floor or to maintain the work you did during your re-education sessions with a health professional and keep it through time, you should do regularly some kegel exercises at home. There are several solutions: you can either consult a physiotherapist or a midwife, or use home-solutions. Some are complementary to one another, yours to test… you can find THE adapted solution to your needs and constraints.

Methods to rehabilitate your pelvic floor

Many solutions exist! These are the most common ones:

Manual re-education

Via a vaginal tactus, the practitioner evaluates the quality of the pelvic muscles’ contraction and the eventual painful or scar point after giving birth. Being in direct contact with your body is the most effective way to be aware of the situation. The practitioner can then, according to the patient’s needs, stimulate the muscles by doing several movements with his fingers (stretching, resistance…). Furthermore, it can be associated to visualization exercises. Thus, you can acquire a precise perception of your pelvic floor.

The upsides

A good method to start. The practitioner guarantees correct contractions. Consequently, once the patient is aware of her contractions, she can train her pelvic floor autonomously.

The downsides

The idea of vaginal tactus by a health professional doesn’t rejoice every woman. However, professionals are very soft to make these sessions the less inconvenient for you.

Electrostimulation

This method aims to stimulate the muscles’ nerves by small electrical currents to strengthen your pelvic floor. These currents are diffused by a vaginal probe. Thus, it provokes mechanical contractions of the muscles. Perineal electrostimulation can be practiced with a practitioner or at home.

The upsides

Particularly adapted in cases of a very weakened pelvic floor, this method localizes the pelvic muscles. Sometimes, electrostimulation is the first step before starting biofeedback or as a complement, especially in case of a very loose pelvic floor.

The downsides

The electric currents in the vagina can be unpleasant for some women. According to the patient’s sensitivity the current’s intensity must be adapted. With this method, the woman doesn’t contract voluntarily her pelvic floor, so it is important to complete this method with voluntary contractions.

Muscular biofeedback

Instant check-back devices, called “biofeedback devices”, measure precisely the strength of the pelvic muscles thanks to vaginal trainers provided with surface electrodes of pressure sensors. Visual or sound information indicates to the patient when to contract and when to relax her pelvic floor. The woman is active in her re-education: she contracts her pelvic floor voluntarily. Biofeedback devices are used in practitioner’s offices and can now be used at home, like the Emy connected trainer for example.

The upsides

Allows the patient to be fully aware of her contractions, and to spot and control her pelvic floor. She receives the information of the contraction in real time and can adapt her activity according to the objectives she must reach with her exercises.

The downsides

There is a risk to request the wrong muscle chain (abdominal, psoas, adductors). Be sure to contract your pelvic floor correctly before starting this method.

Self-training exercises

It is possible to do contraction kegel exercises regularly. They aim to tone up the pelvic floor and are used to reduce pressures that could be held on it. Based on breathing, diaphragm and ribcage, these pelvic contraction exercises can be done between sessions with a practitioner. They are used to continue training to maintain progress and speed up the re-education process.

Upsides

These exercises are easy and can be done at home at any time (while watching a movie, brushing your teeth, in bed…). Doing them regularly ensures the strength of your pelvic floor and reduces the leaking risk.

Downsides

These exercises are done autonomously. So, you have to remember the exercises and motivation can decrease along time.

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