Some Main Kegel Exercises for Better Bladder Control in Women Over 55
Kegel exercises are vital for improving bladder control in women over 55. These exercises target the pelvic floor muscles, enhancing their strength and function. Here are key Kegel exercises suitable for this age group:
- Standard Kegels: Contract the pelvic floor muscles for 3-5 seconds, then relax. Repeat 10-15 times.
- Bridge Kegels: Perform a bridge exercise while engaging the pelvic floor muscles.
- Elevator Kegels: Gradually increase the intensity of the muscle contraction, simulating an elevator's movement.
- Flutter Kegels: Quickly contract and release the pelvic floor muscles to improve their agility.
- Slow Kegels: Squeeze the muscles slowly and hold for 10 seconds before releasing, enhancing endurance.
