The perineum is an area composed of muscles, nerves, and fascia that form what is also known as the pelvic floor.

The perineum is the area between the anus and the genitals, but although located in the same zone, the structure and specific muscles of the perineum vary slightly between men and women. In women, the perineum encompasses the vaginal opening and the vulva, while in men, it includes the base of the penis and the root of the scrotum.

In both men and women, this region plays a crucial role in supporting the pelvic organs, such as the bladder, uterus, rectum, and intestines. It is also important for urinary, defecatory, and sexual function, hence the importance of working this area to prevent injuries or dysfunctions that can lead to problems such as urinary or fecal incontinence, pelvic pain, and sexual dysfunction.

Over time, exercises have been developed, such as Kegel exercises (developed in the late 1940s by Arnold Kegel, a gynecologist, to correct weaknesses in the vaginal area in order to avoid surgery), which aim to improve urinary, fecal, and sexual function, as well as prevent and treat conditions such as incontinence and prolapse.

Kegel exercises consist primarily of contracting and relaxing the pelvic floor muscles in order to restore and tone all these muscles. In this way, a person can prevent or reduce abnormalities in this specific area, as well as improve sexual activity.

What is the best way to do Kegel exercises?

Practitioners should preferably perform Kegel exercises with an empty bladder, in a comfortable position (sitting or lying down), and according to the type of contraction required. Initially, contractions should be performed for 5 seconds, holding the muscles contracted, and then relaxing them for 10 seconds, repeating this sequence.

These contractions can be slow, fast, or advanced. In order to obtain the best results, it is necessary to perform at least 10 repetitions of the movements, three times a day (morning, afternoon, and evening). See below how to do the exercises.

When opting for slow contractions, the practitioner should sit in a chair with their knees at a 90-degree angle, place their hands on their stomach, and contract the entire pelvic region simultaneously for 5 to 10 seconds, breathing normally, and then relax all the muscles involved.

When opting for rapid contractions, the practitioner should sit in a chair with their knees at a 90° angle and contract the entire pelvic area simultaneously, relaxing immediately after the "contract and release" movement, finishing with a 3 to 5 second relaxation between contractions.

In so-called advanced contractions, the practitioner can increase the difficulty by opting for standing exercises or pelvic bridge exercises that require greater concentration of force in the area to be worked.

Renato Machado