Safe Pelvic Exercises for Women Over 55 to Regain Control and Confidence
For women over 55, pelvic exercises can greatly improve bladder control, support core strength, and boost confidence.
Kegel Exercises: These involve contracting and holding the pelvic muscles for a few seconds, then relaxing. Begin with a 5-second hold, and gradually work up to 10 seconds, aiming for 10 repetitions, three times a day. This helps with bladder control by strengthening the muscles around the urethra.
Bridge Pose: Lie on your back with knees bent, feet hip-width apart. Lift your hips while engaging the pelvic muscles, hold briefly, and then lower. Bridges strengthen the glutes and the pelvic floor, which supports pelvic stability.
Heel Slides: While lying on your back, slowly slide one heel towards your glutes, maintaining a gentle squeeze in the pelvic area. This controlled movement aids pelvic floor engagement and stability.
Abdominal Bracing: Sit upright and gently draw in the lower belly, engaging the pelvic floor without holding your breath. This exercise reinforces core and pelvic alignment, reducing the risk of incontinence.
Regular practice of these exercises can help manage incontinence, enhance mobility, and restore self-confidence in daily activities.
