7 Best Pelvic Floor Exercises To Improve Bladder And Bowel Control For Women Over 60
For women over 60, maintaining good bladder and bowel control is essential for overall well-being. Here are 7 pelvic floor exercises that can help improve bladder and bowel control:
- Kegel Exercises: Kegels are effective for strengthening the pelvic floor muscles. Contract the pelvic floor muscles as if you're stopping the flow of urine, hold for five seconds, and release. Repeat this ten times throughout the day.
- Pelvic Floor Squeeze-and-Release: Practice squeezing and releasing the pelvic floor muscles while sitting or standing. This exercise can improve muscle tone and control.
- Bridge Exercise: Lie on your back with knees bent, feet flat on the floor. Lift your hips off the ground, engaging your pelvic floor muscles. Hold for a few seconds and lower down. Repeat this 10-15 times.
- Squats: Stand with your feet shoulder-width apart. As you lower your body into a squat, engage your pelvic floor muscles. Rise back up to the starting position. Do 10-15 squats.
- Wall Sits: Lean against a wall with your knees at a 90-degree angle. Hold this position while actively contracting your pelvic floor muscles. Aim for 30 seconds to 1 minute.
- Bridging with Leg Lifts: Perform the bridge exercise, and while holding the bridge position, lift one leg off the ground, then the other. This adds an extra challenge to your pelvic floor muscles.
- Deep Breathing: Deep breathing exercises can help relax the pelvic floor muscles, which is also important for control. Inhale deeply, expanding your diaphragm, and then exhale slowly. Repeat several times.
Consistency is key to seeing improvements in bladder and bowel control. Consult a healthcare professional for personalized guidance and to ensure that these exercises are safe and suitable for your individual needs.
