Pelvic Floor Muscle Exercises: What Every Woman Over 55 Should Know
Pelvic floor muscle exercises are crucial for women over 55 to maintain strength in these muscles, which support bladder, bowel, and reproductive organs. Declining estrogen levels during menopause can weaken pelvic floor muscles, potentially leading to issues like urinary incontinence and pelvic organ prolapse.
Kegel Exercises: These exercises involve contracting and relaxing the pelvic floor muscles and are effective for improving muscle tone and bladder control. Aim for slow, controlled squeezes and quick pulses daily to see improvements.
Regular Breathing: Coordinating breathing with pelvic floor contractions, especially with deep diaphragmatic breathing, can help stabilize the core and strengthen the pelvic floor.
Functional Training: Exercises that engage core and lower body muscles, like bridges or squats, can also strengthen pelvic floor muscles indirectly and support their function in daily activities.
Incorporating these exercises into a daily routine can significantly improve pelvic health, enhancing bladder control and reducing discomfort.
