Le périnée est un muscle dont nous sous-estimons souvent l’importance. Il a pourtant de nombreuses fonctions : soutenir les organes du petit bassin, éviter les fuites urinaires ou fécales, permettre des accouchements plus faciles et donc un meilleur rétablissement.
Enfin, il favorise le plaisir sexuel, une fois que l’on en a pris le contrôle. Comment alors muscler son périnée ?
Dans cette optique, nous allons vous guider afin de trouver son emplacement, d’en avoir conscience, et surtout, d’en prendre le contrôle.
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Le périnée est un ensemble de muscles en tension entre le pubis (l’os au-dessus de la vulve ou du pénis) et l’anus et le coccyx. Tous ces muscles sont différemment répartis en superficie.
Au niveau superficiel, nous retrouvons le sphincter de l’anus, qui en se contractant fait bouger plusieurs muscles du périnée : on sent d’ailleurs un mouvement de balancement de haut en bas lorsqu’on contracte et décontracte.
Ensuite, un peu plus enfoui, le périnée est composé du sphincter de l’urètre, qui permet de contrôler le flux des urines.
Le périnée profond, quand à lui, se compose des muscles releveurs de l’anus.
L’ensemble des muscles du périnée sert donc à maintenir un certain nombre d’organes, notamment en position debout, lorsqu’on marche, ou qu’on fait des efforts. Il permet aussi d’éviter les fuites d’urines et fécales à certains moments clés de la vie, comme l’accouchement ou le post-partum.
En effet, disposer d’un périnée dynamique permet de garder le contrôle sur les fuites, de faciliter la sortie du bébé et la récupération post-accouchement ; ou encore d’éviter certaines pathologies comme les descentes d’organes.
La bonne nouvelle, c’est que prendre conscience de dynamiser son périnée, en plus d’être utile sur le plan médical et pratique, est aussi le moyen d’exacerber ses sensations sexuelles !
En effet, du côté des femmes, le vagin est maintenu par les muscles du périnée, permettant d’enserrer le pénis.
En contractant le périnée ou en le décontractant, il est donc possible de sentir plus ou moins le pénis, ce qui peut procurer plus ou moins de plaisir lors de la pénétration. Le plaisir du partenaire est aussi influencé par les muscles du périnée de la femme !
Quand aux muscles du périnée chez l’homme, ils permettent d’avoir des érections plus rigides et de mieux comprendre les mécanismes de l’éjaculation (source : https://pubmed.ncbi.nlm.nih.gov/25082919/)
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Tonifier son périnée pour davantage de plaisir
Un périnée tonique favorise notamment la vascularisation (l’irrigation de sang dans un organe) du clitoris, et donc le plaisir sexuel. Par ailleurs, il améliore aussi la lubrification vaginale, en permettant une meilleure vidange des glandes de Bartholin.
Lorsqu’il se contracte, les muscles de l’orifice vaginal se resserrent, ce qui provoque davantage de ressentis en cas de pénétration.
Plus le vagin est serré, plus ses muscles se contractent, augmentant aussi la rigidité du pénis : ainsi, les deux partenaires prennent plus de plaisir, particulièrement s’ils jouent avec les positions !
A lire aussi : que faire en cas de vaginisme ?
Comment savoir si son périnée est musclé ?
Certains indices permettent de savoir si votre périnée est trop faible ; par exemple, si l’on souffre de fuites urinaires. Et ce n’est pas nécessairement lié à l’âge ! Éternuer, rire ou encore certains exercices physiques peuvent conduire à ce désagrément…
Afin d’y remédier, il est donc possible de réaliser des exercices, consistant à contracter les muscles du périnée, en essayant de soulager au maximum les abdominaux.
Contracter les abdominaux en même temps que le périnée risque en effet de provoquer un prolapsus (extériorisation de la vessie dans le vagin) ; ce qui toutefois est rare.
Comment muscler son périnée ?
Avant de commencer des exercices, il faut savoir bien localiser les muscles du périnée : il s’agit des muscles entre le pubis et l’anus, et entourant le vagin.
Il existe de manières simples de les sentir.
La première consiste à uriner et à stopper son action : vous sentirez les muscles du périnée se contracter. Ne répétez pas trop souvent ce geste pour autant, il doit simplement vous permettre de localiser les muscles en question.
La deuxième option est de s’asseoir sur une surface rigide, en tenue souple, et de placer deux doigts entre l’orifice vaginal et l’anus ; en contractant, vous devrez ressentir les muscles sous vos doigts se tendre.
Ensuite, vous pouvez réaliser une série d’exercices visant à muscler votre périnée. Ils consistent en des séries de contractions et de décontractions.
Chaque contraction du périnée doit durer 5 à 10 secondes et être totalement indépendante du reste du corps. La phase de repos est toujours deux fois plus longue. Par exemple, si vous contractez 10 secondes, vous vous reposez 20 secondes, etc.
Ensuite, augmentez la durée de contraction et la puissance jusqu’à 15 ou 20 secondes, mais en diminuant cette fois le temps de repos (qui doit tout de même être égal au temps de contraction).
Vous venez de réaliser les exercices de Kegel !
Comment muscler son périnée : la rééducation périnéale
Il est souvent difficile de réaliser ces exercices de Kegel seule, surtout après un accouchement. La principale difficulté est par ailleurs de faire travailler les bons muscles, sans contracter les muscles abdominaux.
Beaucoup de femmes font donc appel à un kinésithérapeute pour différents motifs.
Certaines femmes ont l’impression que leur vagin est trop large, qu’elles ressentent peu les mouvements du pénis lors de la pénétration ou que le conjoint prend peu de plaisir.
Chez d’autres femmes, les contractions du périnée sont souvent involontaires, rendant parfois la pénétration douloureuse, voire impossible… C’est le mécanisme du vaginisme.
Le kinésithérapeute peut donc apprendre à assouplir et masser les muscles du périnée, afin de favoriser le relâchement.
Les techniques du kinésithérapeute comprennent entre autres les massages, les étirements des muscles et de la peau, l’apprentissage de l’automassage, les électrostimulations…
Et surtout, les exercices à pratiquer chez soi permettent d’entretenir ces muscles, en les exerçant régulièrement, comme une pratique sportive.
Comment muscler son périnée : ce qu’il faut retenir
Pour résumer, les muscles du périnée ont tout autant une fonction sexuelle, améliorant le plaisir des deux partenaires, qu’un rôle anatomique primordial : évitez les fuites, les descentes d’organes, faciliter l’accouchement et le post-partum, améliorer la vie sexuelle…
Bref, prenez soin de votre périnée à tout âge ! Nous devrions toutes être conscientes de notre corps et des muscles qui le composent. Le périnée, trop souvent oublié, a pourtant un rôle capital tout au long de notre vie.
Enfin, nous devrions toutes pouvoir bénéficier d’une rééducation périnéale après l’accouchement, ce qui améliorerait considérablement la maternité.
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