What are pelvic floor exercises for women over 50?
Pelvic floor exercises, also known as Kegel exercises, can help improve bladder control and reduce the risk of urinary incontinence in women over 50. These exercises involve contracting and relaxing the pelvic floor muscles, which support the bladder, uterus, and rectum.
Here are some tips for performing pelvic floor exercises:
- Identify the muscles: Before you start, you need to identify the muscles you'll be working on. The easiest way to do this is to try to stop the flow of urine mid-stream. The muscles you use to do this are your pelvic floor muscles.
- Contract the muscles: Once you've identified the pelvic floor muscles, contract them by squeezing and lifting them up inside. Hold this contraction for a count of 5 to 10 seconds.
- Relax the muscles: After holding the contraction, relax the muscles for a count of 5 to 10 seconds.
- Repeat: Repeat the contraction and relaxation cycle 10 to 15 times, three times a day.
It's important to note that these exercises should not be done while urinating as it can cause bladder problems.
Pelvic floor exercises can be done anytime, anywhere, as they don't require any special equipment. However, if you're having trouble identifying or contracting your pelvic floor muscles, consider seeking advice from a healthcare professional or a physiotherapist. They can guide you through the proper technique and help you create a personalized exercise program to suit your needs.
