Pelvic Floor Exercises for Seniors: A Comprehensive Guide to Improving Strength and Reducing Incontinence
Pelvic floor exercises can help seniors improve muscle strength, reduce urinary incontinence, and support better bladder and bowel control. These exercises are especially beneficial for maintaining independence and comfort in daily activities.
Kegels: Kegel exercises are a fundamental way to strengthen the pelvic floor by contracting and holding the muscles used to stop urine flow. Start by holding the squeeze for a few seconds, gradually increasing the hold time as strength builds.
Quick Flick Kegels: These quick contractions are performed by rapidly squeezing and relaxing the pelvic muscles. They help with bladder control by enhancing responsiveness.
Bridges: Lie on your back with knees bent, lift your hips off the ground, and squeeze your glutes. This exercise engages the pelvic floor along with core muscles.
Diaphragmatic Breathing: Incorporating deep breathing while relaxing the pelvic floor can relieve tension and improve coordination with core muscles.
