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The Over 60s Guide To The Pelvic Floor & How to Strengthen Your Pelvic Floor
Disorders of the pelvic floor, for both women and men, can range from pain, to more embarrassing issues such as inability to control the bladder and/or the bowel (known as incontinence).
Pelvic floor problems do become more common with ageing, however, just like many other problems (such as loss of balance, loss of strength, or falls) pelvic floor issues are also NOT a normal part of ageing.
There are many simple things that can be done to avoid any issues and keep your pelvic floor functioning at its best.
INCLUDES Exercises For The Pelvic Floor
If you’re a woman, you’ve most probably heard of the pelvic floor and know the importance of this area. You may have even been doing pelvic floor exercises for some time now.
If you’re a man, with pelvic floor issues more commonly affecting women, odds are you most probably haven’t heard too much about this before.
Women have a greater need to know of the pelvic floor as womenexperience a lot of stress and changes to the pelvic region throughout their life - during pregnancy, childbirth and menopause, and therefore more susceptibility to pelvic floor issues that need addressing.
However, men too have a pelvic floor and can experience pelvic floor issues as well, usually after surgery to this region.
Disorders of the pelvic floor for both women and men can range from pain to more embarrassing issues such as the inability to control the bladder and the bowel (known as incontinence).
Pelvic floor problems do become more common with ageing, however, just like many other issues (such as loss of balance, loss of strength, or falls) pelvic floor issues are NOT a normal part of ageing.
There are many simple things you can do to avoid any issues and help get your pelvic floor strong and functioning at its best.
In this article, we will cover everything about the pelvic floor, including - for those still wondering - what and where the pelvic floor is.
We’ll explain what happens to the pelvic floor as we get older and go into detail on the common dysfunctions that can occur in this area.
We’ll also introduce some essential exercises to help strengthen the pelvic floor muscles (for both women and men) and look at what you can do to keep this area functioning well so you can go about your days confidently.
Ready? Now let’s get started!
WHAT’S COVERED IN THIS ARTICLE:
WHAT IS THE PELVIC FLOOR
The pelvic floor (sometimes known as the pelvic diaphragm) is a group of muscles located underneath the pelvis that extend around the tailbone to the front of the pelvis (the pubic bone).
The pelvic floor muscles are generally firm and thick.
Although both men and women have a pelvic floor, a woman’s pelvic cavity is much larger than a man’s, as it needs to make room for the birth canal.
In women, the pelvic floor supports the small intestine, large intestine (colon and rectum), the uterus and the bladder.
Images: Women’s Pelvis - Pelvic Floor Muscles & Pelvic Organs
In men, the pelvic floor supports the pelvic organs, including the bladder, prostate, rectum, and seminal vesicles.
Image: Men’s Pelvis - Pelvic Floor Muscles & Pelvic Organs
So, what does the pelvic floor do?
The pelvic floor is a vital part of the human body, and it has a few essential functions:
It provides support for the abdominal and pelvic organs (bladder, rectum, uterus/prostate)
It controls the bladder and bowel movements
It maintains the optimal intra-abdominal pressure
It facilitates birth
PELVIC FLOOR DYSFUNCTIONS: WHAT CAN HAPPEN TO THE PELVIC FLOOR
The human body is a beautiful creation. The way we move, speak, eat, and even breathe is controlled by the ever so intricate muscular system.
We can control most of the muscle movements of our body - but not all.
The muscle groups that are under our conscious control are called voluntary muscles. Whilst those we do not have conscious control of are called involuntary muscles.
Although the pelvic floor is a part of the body we don't see and is very small, they are voluntary muscles. Meaning, we can control (and train) our pelvic floor just like our leg or arm muscles, for example.
When you are unable to control (or coordinate) the muscles of your pelvic floor, this is known as pelvic floor dysfunction.
Pelvic floor dysfunction manifests itself in several ways. Some of the symptoms include urinary or faecal issues, bowel strains or constipation, pain, as well as muscle spasms and pressure in the pelvic region.
Some women also experience extreme discomfort during sexual intercourse. For men, on the other hand, prostate problems and erectile dysfunction are some of the more common issues caused by a weakened pelvic floor and is most of the time due to surgery in the area.
Although the exact causes of pelvic floor dysfunction are still undetermined, many factors are known to weaken the muscles of the pelvic floor. Some of these include advancing age, obesity, pregnancy and childbirth, overuse of pelvic muscles (common in those with constipation), menopause, as well as injury to the pelvic region (E.G. a vehicle accident).
Another common risk factor is prostate surgery. Many men who undergo radiation therapy or surgery for prostate cancer have weakened pelvic floor muscles as a result of these treatments. It’s a common side-effect, but, as with many of these conditions, it can be effectively treated.
While pelvic floor disorders can affect people of all ages, it’s necessary to differentiate between conditions that affect the younger population and the problems that are more common in older age.
Our pelvic floor muscles are the strongest somewhere around our 20s, after which the muscles start to deteriorate.
In some instances, pelvic problems experienced in older age may be a result of conditions that occurred years before, usually from vaginal childbirth delivery.
Studies show that pelvic organ prolapse and urinary incontinence occur in almost half of all women who have given birth.
Women who have gone through pregnancy may experience pelvic problems around the time of birth, but the issues could manifest even later in life.
Let’s now look at pelvic floor issues commonly affecting those over 60.
The most common pelvic floor issues in seniors
OVERACTIVE BLADDER
An overactive bladder occurs when the muscles of the bladder contract involuntarily. The involuntary contractions cause a sudden and frequent need to urinate.
This urge to urinate can be generally difficult to keep under control.
One who experiences this has the feeling to urinate many times during the day and may also find themselves waking up in the middle of the night (one or more times) to urinate due to the increased urge. This need to urinate at night is known as nocturia.
Some medications and medical treatments may alleviate the symptoms of an overactive bladder. However, nerve stimulation and pelvic floor exercises (which we will cover later in this article) have also proven to be effective treatments for this condition.
URINARY INCONTINENCE
Loss of control over the urinary muscles is called urinary incontinence and is when urine leaks involuntarily.
This condition is one of the most common pelvic problems that affect seniors.
There are different types of urinary incontinence:
Stress incontinence is when the urine leaks out when the pressure increases in the abdominal area, pushing on the bladder - usually when laughing, sneezing or coughing.
It can also happen as a result of sudden movement or certain activities such as running, lifting weights or jumping.
Urge incontinence is another type of urinary incontinence and causes the urine to leak out just as the person experiences the need to urinate.
Other types include overflow incontinence or the inability to completely empty the bladder after urination, and functional incontinence, which is when the urine escapes before the person can reach the bathroom. Often due to mobility issues.
Finally, as the name suggests, mixed incontinence is a combination of the types mentioned above.
There are a variety of management options and treatments available for urinary incontinence, and they depend on the severity and type of condition, as well as its underlying cause.
Some solutions come in the form of behavioural training and pelvic strengthening exercises, while others may include medical devices and surgical procedures.
URINARY RETENTION
Urinary retention is a condition where one has a frequent need to urinate, but despite this are unable to empty the bladder fully.
Unlike the majority of pelvic floor disorders, urinary retention is much more prevalent in men than in women.
Research shows that urinary retention is ten times more common in males, especially those over the age of 60.
There are two distinct types of urinary retention: acute and chronic.
Chronic urinary retention occurs gradually and can span over the years. This type of urinary retention is usually a result of muscle or neurological damage.
Chronic urinary retention can go undetected for a long time but can cause complications in the long run.
Those who experience additional symptoms such as pain in the lower abdomen, discomfort, urge incontinence, or difficulty controlling their bladder should see their doctor as soon as possible.
Acute urinary retention, on the other hand, happens suddenly and can be extremely dangerous. It is when a person feels the urge but cannot urinate at all. This condition can cause a great deal of pain and should be addressed immediately.
FAECAL INCONTINENCE
Also known as bowel incontinence, faecal incontinence is a condition where a person cannot control their bowel movements, resulting in faecal matter leaking involuntarily from the rectum.
There are two different types of Faecal incontinence: urge and passive incontinence.
In the case of urge incontinence, people have a sudden need to use the bathroom, but when they suffer from passive incontinence, they might not be aware they need to use the facilities.
Faecal incontinence can manifest itself in several ways. The condition can go from sudden stool leaks while passing gas to complete loss of control over the bowel movements.
Bowel incontinence is not a life-threatening condition, but it can drastically affect quality of life. Studies show that faecal incontinence can have a profound impact on a person’s mental and emotional health, and those suffering from it may experience anxiety, shame, feelings of rejection and social isolation.
Depending on the exact cause and severity of the conditions, treatments include medication, dietary changes, exercise and therapy, as well as surgery.
CHRONIC CONSTIPATION
Chronic constipation is a gastrointestinal problem that affects between 2% and 34% of adults and is when one experiences infrequent bowel movements (fewer than three times a week).
Although multiple factors can cause the condition, the majority of those that suffer from chronic constipation also have pelvic floor dysfunction.
PELVIC ORGAN PROLAPSE
A condition commonly observed in women, pelvic organ prolapse occurs when the pelvic muscles are unable to support the organs of the pelvis (bladder, rectum, uterus, vagina, small bowel).
There are different types of pelvic organ prolapse, depending on which organ is affected.
One of the most common conditions by far is cystocele or the prolapse of the bladder into the vagina. A variety of factors can cause this condition, but most often is a result of childbirth, labour, and pregnancy.
While some women don’t experience any symptoms at all, others may have lower back pain, urinary problems, constipation, vaginal bleeding, as well as feelings of pressure in the pelvic area.
Although less common, pelvic organ prolapse can affect men as well. Usually as bladder or rectal prolapse.
Depending on the severity of the condition, your doctor may recommend different treatments, including pelvic strengthening exercises, mechanical treatments and in some cases, surgery.
SEXUAL DYSFUNCTION
Both men and women may experience sexual dysfunction as a result of pelvic floor dysfunction.
In women, symptoms of sexual dysfunction may range from reduced sex drive and reluctance to engage in sexual activities to experiencing pain during intercourse.
One study has examined the correlation between pelvic floor dysfunction and the quality of sexual life and found a significant decrease in women’s psychological, social, and sexual wellbeing.
Sexual dysfunction in men is often associated with erectile dysfunction, i.e. the inability to get or maintain an erection during sex.
In both cases, evidence suggests that physical therapy may be a valuable tool for treating the effects of sexual dysfunction.
Sexual rehabilitation is a combination of physical, pharmacological, and behavioural treatments.
Certain studies show that pelvic floor muscle exercises and biofeedback training are an effective treatment for those with erectile dysfunction.
CHRONIC PELVIC PAIN SYNDROME (CPPS)
Chronic pelvic pain syndrome is a condition characterised by long-term pain and discomfort in the pelvic region.
The condition can affect both men and women, although studies show that CPPS symptoms vary drastically between the two.
Women affected by this condition are said to have worse urinary symptoms, as well as an increased risk of systemic disorders, while men have a higher prevalence of infections (prostatitis).
In this condition, symptoms may come and go at different times.
Stress is often correlated to painful pelvic symptoms as the pelvic floor muscles contract in response to mental or physical stress.
Some form of therapy and medication has shown to be effective in treating chronic pelvic pain syndrome.
IMPROVING PELVIC FLOOR FUNCTION
CAN PELVIC FLOOR FUNCTION BE IMPROVED?
Although pelvic floor disorders are a common medical issue, it doesn’t mean you should accept them as a normal part of ageing.
With exercise, improved diet, and lifestyle changes, you can most definitely improve pelvic floor function!
We’ll now go through what you can do to ensure your pelvic floor is functioning at its best.
HOW TO STRENGTHEN THE PELVIC FLOOR
Strengthening the pelvic floor muscles are very important for various reasons, and even more so for older adults.
Rear View Pelvis - Pelvic Floor Muscles
Regular and targeted pelvic exercises can maintain proper bladder and bowel control, promote speedier recovery from prostate surgery in men, and reduce the risk of prolapse in women, among other things.
However, strengthening exercises might not be appropriate for everyone. Those with pelvic pain or muscle tightness may benefit more from exercises aimed to relax and loosen the muscles around the pelvis.
Improving the strength of the pelvic floor can sometimes be tricky, but it’s not impossible.
The biggest challenge we encounter when exercising these muscles is the fact that we can’t physically see them.
When we work on our abs, biceps or leg muscles we can see them and the feedback is instant; however, strengthening the muscles of the pelvic region is somewhat different.
At the end of this article, I’ll provide detailed instructions on how to perform these exercises - for both men and women.
Beyond specific pelvic floor strengthening exercises, there are other solutions that can help improve pelvic floor function. We’ll now explore the most effective solutions out there.
EXERCISE
By far the most effective natural method for improving the pelvic floor is.…. exercise!
We’ve already mentioned the importance of specific exercises for strengthening and relaxing the pelvic muscles (which we will get to later). However, doing isolated pelvic floor exercises alone will never be as effective as when used in addition to other exercise aimed at improving overall body strength and fitness.
Staying, or getting, physically active in general will do wonders for your pelvic health.
Remember everything of the body is connected, and you are not just a sum of parts. So get moving more, improve your health and your fitness and get in better shape to see best results with improving your pelvic floor function.
Evidence suggesting that mild-moderate exercise, such as brisk walking, decreases the symptoms of urinary incontinence and also faecal incontinence.
Please note: if you have symptoms of a weakened pelvic floor, high-intensity/impact workouts increase the odds of particular urinary or faecal incontinence during the exercise. High intensity/impact exercises include HIIT exercises, running, jumping, and any other type of strenuous activity, so if these types of exercise are of interest to you, it’s best to avoid these exercises until improvements are made.
WEIGHT MANAGEMENT
In perfect conditions, our pelvic muscles work together to support the organs of the pelvic floor, including our bladder and our bowels.
When overweight or obese, the added weight may be too much for the pelvic floor to bear, resulting in incontinence issues.
Studies have shown that with each 5-unit increase in body mass index (BMI), there is about a 20 - 70% increase in the risk of urinary incontinence.
Studies have also shown that women with a higher body mass index (BMI) have higher intra-abdominal pressure which can lead to incontinence and cause discomfort and pain.
Furthermore, research shows that a 5%-10% weight loss can significantly reduce the risks of urinary incontinence.
As you can see, weight loss is important, not only for improving overall health but should also be an initial treatment for improved pelvic floor function.
STRESS MANAGEMENT
You know that feeling when your muscles get all tensed up when you’re under a lot of stress? Well, your pelvic muscles are not exempt from this!
When we experience something stressful, our pelvic muscles slightly contract; this is perfectly normal as it signals our bodies not to release any urinary or faecal leakage.
However, in cases of chronic stress (whether physical or mental) and anxiety, our pelvic muscles continually remain in a semi-contracted state, which is known as hypertonic pelvic floor.
This increased muscle tone can cause a variety of symptoms including incontinence, incomplete emptying of the bladder and bowels, constipation and pelvic, hip and lower back pain.
You may have heard me many times before talk about reducing stress to decrease many symptoms one may experience. Stress has an immense effect on the body!
Learning how to reduce and manage stress can allow you to relax the muscles of the pelvic floor and significantly alleviate these symptoms. Among many, many other benefits.
Spend some time each day doing what makes you feel good, feel happy, and gets those stress levels down. Yes!… Each day!
HEALTHY EATING
Diet plays a major role in improving the pelvic floor function.
Certain foods and drinks may increase symptoms.
Alcohol, caffeine, citrusy and spicy foods may irritate your bowels and bladder.
A good idea is to keep a food diary, which can help you keep an eye out for foods and drinks that act as possible triggers for you.
Avoiding certain foods and drinks that may make the leakage worse is the first step towards maintaining control over your incontinence, whilst eating a diet high in real, nutrient-dense food.
A nutrient-dense diet will not only help improve strength when combined with the exercises but will also give all the nutrients the body needs for a healthy body overall.
BIOFEEDBACK
A special type of therapy aimed at pelvic floor muscle retraining, biofeedback treatment can help with learning how to strengthen or relax the pelvic muscles to improve bladder and bowel control, constipation and decrease pain in the pelvic area.
The technique utilises electrical sensors that are connected to your pelvic region by a therapist. Once connected, the therapist guides you through a series of exercises and based on your muscle activity, the device records this information.
The device identifies which muscles you are having trouble activating or overusing. Then the exercises can be practised with direct feedback, making it easier to learn how to activate or relax the correct muscles.
PELVIC DEVICES
Women with prolapse and incontinence can sometimes use vaginal pessaries to support their pelvic organs.
These devices are a safe, non-invasive solution and when inserted correctly, one can go about their activities as usual without any disturbances.
Depending on the issue, a doctor may prescribe either a support or a space-filling pessary.
Another option that has been getting a lot of attention are pelvic floor stimulators.
These devices are designed to activate the nerves and muscle mechanisms and are used to treat conditions such as incontinence.
However, the consensus is that pelvic floor stimulators alone are not effective in treating these conditions, but should be used as an addition to other therapies.
MEDICATION
Depending on the diagnosis and the severity of the condition, doctors can treat pelvic floor disorders with pharmaceuticals.
Muscle relaxants are often prescribed to treat certain pelvic floor dysfunctions, as are anti-inflammatory medications and injections.
Botox injections can be used for the treatment of overactive bladder or urge incontinence. Botox relaxes the muscles of the bladder so when the need to urinate comes on, it will give more time to get to the bathroom
In the case of constipation, laxatives are a common solution. However, one study, comparing the effectiveness of biofeedback therapy and laxatives in constipation patients with pelvic floor coordination issues, found that 80% of patients treated with biofeedback improved their symptoms, compared to the 22% of patients who used laxatives.
Remember, consult with a doctor before taking any kind of medication.
SURGERY
If a doctor determines that all other treatments have been unsuccessful so far, they might suggest a surgical procedure. There are various procedures available and they depend on the condition itself.
One of the most common surgeries is pelvic floor repair which is performed to treat prolapse symptoms in women.
Some women with uterine prolapse sometimes need to undergo a hysterectomy, a procedure where the whole uterus is removed.
In the treatment of bladder issues, catheterisation and stents, are some of the possible solutions to chronic urinary retention. Mid-urethral sling surgery is surgery often performed for stress incontinence. This procedure involves placing a surgical tape under or around the urethra to support it to prevent urine leakage.
When it comes to bowel issues, surgery may include repairing the anal sphincter muscle or injecting medication. Some surgeons also recommend inserting nerve stimulators to control the function of the bowels.
There are always risks when undergoing surgery and your doctor will discuss these with you. Remember, if unsure, it’s ok to get more than one doctor’s opinion.
MANAGING INCONTINENCE
Aside from natural and medical treatments, some helpful tools can also allow you to manage these conditions and make the whole ordeal less bothersome, or embarrassing whilst you work on the underlying cause.
Incontinence pads and pull-up pants are a simple and effective way to keep your incontinence in check until you receive proper treatment. You can always invest in some incontinence bedding as well if you’re worried about night-time leakage.
Men can also find relief by using urinary sheaths or urinals, especially if the symptoms are so severe that they cannot be controlled.
In case of pain and discomfort, some people can benefit from applying heating pads to their pelvic region or using pelvic support cushions to alleviate pressure and pain.
Finally, the most important thing to remember is not to lose hope! Most pelvic floor problems can be treated relatively easily and often without surgery.
However, it’s crucial to identify your problems first and get a proper diagnosis before diving into any of the treatments mentioned above. Consulting with your doctor or therapist is the first step towards regaining control over your life.
There are both men’s and women’s Physiotherapists who specialise in pelvic floor issues. Pelvic floor physiotherapists (PTs) can perform exams of the abdomen and pelvic area to assess if the muscles are weak or tight, and can then go about determining the best course of action for your symptoms and conditions.
PELVIC FLOOR EXERCISES
Have you ever heard of Kegel exercises?
I’m guessing that the majority of the female audience is currently nodding “yes”. Contrary to popular belief, Kegel exercises, also known as pelvic-floor exercises, are not aimed solely at women. They are beneficial for men also.
Although the technique differs a bit depending on the gender, the end goal is the same - to train and strengthen the pelvic floor muscles.
Of course, Kegel’s are not the only exercises that can help you in this journey to a stronger, healthier pelvic floor.
In this section, you can find some of the most effective exercises for strengthening and relaxing the pelvic floor.
Note: before attempting any of these exercises, consult with your Doctor or Physiotherapist (there are Women’s Health and Men’s Health Physiotherapists that specialise in this area).
LOCATING YOUR PELVIC FLOOR
Before starting the actual exercises, the first thing you need to do is identify the correct muscles you will be working on.
To begin this exercise we are going to start by sitting supported in a chair, or by lying down. Start by being seated or lying comfortably, once you get the hang of it, you can do them wherever you want.
Now breathe in gently, your pelvic should relax more so and gently exhale.
Focus on drawing these muscles down there inward, tightly.
Some ways to think about it:
Imagine stopping the stream of urine.
Imagine holding in gas.
Or lastly, for men…. “Suck in your nuts to your guts”
For women, you should feel a “squeeze and lift” in the muscles around your vagina and anus.
For men, you should feel a “squeeze and lift” in the area between your anus and scrotum.
Make sure you aren’t squeezing other areas of your body, straining or holding your breath. No one should be able to tell you’re doing these exercises. (Unless for some reason you want to tell them).
If you’re having trouble, you can try this by stopping the stream of urine next time you go to the bathroom. Do this for a second or two. If you can do this, you are using the correct muscles. Do not do this regularly however, only for the purpose of this exercise.
Once you feel the muscles working in this area, you have now successfully located your pelvic floor muscles. Congrats!
Now, we can get those muscles moving more!
KEGEL EXERCISES FOR SENIORS
Depending on what you’re trying to accomplish, you may try short or long Kegel exercises.
If your goal is to reduce leakage due to stress incontinence, then short Kegels are the way to go.
However, if you want to improve bladder support and storage, you should focus on longer Kegel exercises.
It’s also a good idea to try and combine the two for the most effective results.
And remember, although the pelvic floor muscles are a small region of the body, just like with any exercises, you don’t want to overdo it.
Start with a small number of repetitions and build it up. Be patient!
SHORT KEGELS
These exercises involve quick contractions of the pelvic muscles.
Begin with proper posture (either standing or seated)
Contract and relax your pelvic floor muscles swiftly
Repeat 10 times (once a day working up to 3x per day)
LONG KEGELS
These exercises involve holding the muscle contractions for a short period on each repetition.
Begin with proper posture (either standing or seated)
Contract your pelvic muscles and hold the contraction. If new to these exercises, start by holding for 3-5 seconds and work your way up to 10 seconds over time.
Rest for a few seconds between each repetition
Repeat 10 times (once a day)
The great thing about these exercises is that they can be done anywhere and at any given time! Yes, you read that correctly, you can perform these movements while you’re having a meal, watching telly, driving your car, or simply relaxing on the couch. Why not do them before getting started with other exercises you usually do, to make sure you’ve woken up these muscles!
OTHER EXERCISES TO STRENGTHEN THE PELVIC FLOOR
As mentioned earlier, your body is more than just the sum of its parts.
We want to not only do strengthening exercises that isolate the pelvic floor muscles, with Kegels. But also put some focus on strengthening exercises that work the pelvic floor AND muscles around the pelvis (hip, leg, abdominal, lower back and the glutes).
Four great exercises that do this are:
Bridge Exercise
(Click the links to access the exercises, and make sure to include them in your weekly exercise program also).
Another great video to follow along to which will help is Standing Core and Glute Exercise video, which will help strengthen these muscles as well.
PELVIC FLOOR RELAXATION EXERCISES FOR SENIORS
Pelvic floor disorders can differ, and sometimes, strengthening exercises may not be what’s required for you.
Sometimes pelvic muscles are too tense or tight, which can lead to pain and other symptoms, and strengthening exercises are not the answer.
It’s best to get an assessment from a pelvic floor specialist therapist who can determine appropriate treatment for you.
When the pelvic floor is too tense or tight, the most effective solution is to focus on pelvic floor relaxation.
Fortunately, numerous exercises can help relax and loosen the pelvic muscles and alleviate pain, discomfort, and symptoms of constipation.
ABDOMINAL BREATHING
Abdominal breathing is a simple and effective way to relax and loosen the pelvic muscles. These techniques allow your pelvic floor muscles to lengthen and expand.
Sitting up tall in your chair, or lying down on your back, bend your knees and place your feet firmly on the ground.
Put your left hand on the chest and the other hand on your stomach.
Inhale deeply moving your breath downwards toward your pelvic region.
Hold your breath for 3-4 seconds before exhaling.
Exhale slowly by allowing your breath to flow smoothly upwards. Imagine it moving up towards your mouth.
Pause for another 3-4 seconds before repeating.
Continue for up to 5 minutes (once a day).
PELVIC FLOOR STRETCHES
Various stretches can help relax the muscles around and in the pelvis.
A lot of these exercises are modified versions of common yoga stretches and should always be done consciously and never to the point of pain.
Practising these poses does not only relax the pelvic muscles but can ease the mind as well. They’re suitable for both men and women.
1. MODIFIED HAPPY BABY STRETCH
This exercise is a modified version of the happy baby exercise commonly practised in yoga.
It is a great exercise to help the pelvic floor muscles to let go of unconscious muscle tightening.
How to Perform:
Lie on your back, on the floor (if able) or on a firm bed.
Draw your knees up towards your chest.
Now place your feet together and hold onto your ankles.
Allow your knees to widen as far as comfortable.
Stay in this pose up to 60 seconds. Relax into it and focus on letting go of any tension in your pelvic region, your mid-section and then also your entire body.
2. KNEE TO CHEST/SHOULDER STRETCH
You can find this stretch demonstrated in the Exercise Library here.
How to Perform:
Lie on your back, or in a chair and extend your legs out in front of you.
Draw up one knee to your chest and hold it up to 60 seconds.
Repeat with the other knee.
Once you complete this, you can try bringing one knee towards the opposite shoulder and repeating with the other knee after 30- 60 seconds.
3. MODIFIED CHILD’S POSE
This exercise is a modified version of the child’s pose exercise commonly practised in yoga.
How to Perform:
Start seated upright in a chair.
Take a deep breath in slowly and whilst you exhale, curl your chin to your chest, and then curl down through your upper back.
Fold at the hips whilst bringing your hands towards the floor.
Hold up to 60 seconds, relaxing with some nice gentle breaths.
Once complete, slowly make your way back up by crawling your hands up until back in the upright seated position.
HOW OFTEN TO DO PELVIC FLOOR EXERCISES & WHEN YOU'LL NOTICE RESULTS
Pelvic floor exercises are an effective way to improve pelvic floor function.
Start with 10 repetitions, every day for the strengthening exercises. No more! You can then work your way up to doing them three times per day. This should take no more than 10 minutes each day.
Remember…. Do not overdo it!
Although it's essential to stay consistent with the exercise to see results, doing too much of these exercises can actually have the opposite effect.
If you overwork your pelvic muscles they can become fatigued, or tense up and may not function as well as they should.
Additionally, the exercises should never cause any type of pain or discomfort.
Most people should start seeing results after 2-6 weeks, but it’s also possible that it takes more time to notice any significant changes.
For the relaxation exercises, complete once per day.
Stay consistent! You will see results!
PELVIC FLOOR EXERCISE VIDEO
Pelvic Floor Exercise Video For Seniors
I’d love to know:
Have you been doing pelvic floor exercises already?
What exercises or other tips have you found that works best to keep your pelvic floor functioning well?
(You can answer below, or to me by email or in the More Life Health Facebook Community).
SOURCES https://www.healthline.com/health/pelvic-floor-dysfunction#causes https://www.medicalnewstoday.com/articles/327511#causes https://www.mayoclinic.org/diseases-conditions/overactive-bladder/symptoms-causes/syc-20355715 https://www.medicalnewstoday.com/articles/165408#types https://www.webmd.com/digestive-disorders/bowel-incontinence#1 https://www.webmd.com/urinary-incontinence-oab/pelvic-organ-prolapse https://physio-pedia.com/Physiotherapy_Treatment_After_Prostate_Cancer https://www.nichd.nih.gov/health/topics/pelvicfloor/conditioninfo/treatment
Hi, I’m Mike!
A Seniors' Specialist Physiotherapist and Exercise Scientist.
I have spent many years working with people over 60, in Australia and now all over the world, to help them improve their health and fitness.
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