The Pelvic Floor Workout: Exercises to Help with Leaks For Women Over 35
Exercising the pelvic floor muscles can be especially beneficial for women over 35 to address issues like bladder leakage. Here are exercises that can help:
- Kegel Exercises: Kegels are effective for strengthening 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 bladder control.
- Exercise Ball Squeeze: Sit upright in a sturdy chair, place an exercise ball between your thighs, and squeeze the ball along with your pelvic floor muscles. Hold for 10 seconds, then release. Repeat this exercise ten times for better muscle strength.
- Resistance Band Exercise: While sitting, use a resistance band around your thighs with your feet together. Press your knees apart, engaging your pelvic floor muscles, and hold for 10 seconds before bringing them back together. Repeat this exercise ten times to enhance muscle support.
- Consult a Healthcare Provider: If you experience tension in your pelvic floor muscles, which can also lead to bladder issues, it's essential to consult a healthcare provider or physical therapist. They can guide you on relaxation techniques and exercises tailored to your needs.
These exercises, when performed correctly and consistently, can strengthen the pelvic floor muscles and help alleviate bladder leakage, providing valuable support for women over 35.
