Weekly Pelvic Floor Exercise Plan For Senior Women
Day 1: Foundation and Awareness
Kegel Exercises: 10 reps x 3 sets (hold for 5-10 seconds each).
Diaphragmatic Breathing: 5 minutes (focus on syncing breath with pelvic floor relaxation and engagement).
Day 2: Strength and Function
Bridge with Pelvic Floor Engagement: 10-15 reps x 2 sets.
Kegel Exercises: 8 reps x 3 sets (hold for 8-10 seconds, slightly longer holds).
Day 3: Rest and Mobility
Focus on pelvic floor relaxation:
Diaphragmatic Breathing: 5-7 minutes.
Gentle yoga or stretching, such as child's pose or cat-cow, to relax pelvic floor muscles.
Day 4: Core and Coordination
Kegel Exercises: 12 reps x 3 sets (quick contractions, 1-second hold, 1-second release).
Squats with Pelvic Floor Engagement: 12-15 reps x 2 sets.
Day 5: Strength and Stability
Bridge with Pelvic Floor Engagement: 12-15 reps x 2 sets.
Kegel Exercises: 10 reps x 2 sets (hold for 10 seconds, slow release).
Light core exercises like dead bug or bird dog for overall stability.
Day 6: Relaxation and Recovery
Diaphragmatic Breathing: 5-10 minutes.
Gentle stretches for pelvic floor release (butterfly pose, happy baby pose).
Day 7: Active Integration
Combine strength and awareness with functional movement.
Squats with Pelvic Floor Engagement: 12-15 reps x 3 sets.
Bridge with Pelvic Floor Engagement: 10-15 reps x 2 sets.
Kegel Exercises: 8 reps x 2 sets (longer holds: 10 seconds each).
