For seniors, pelvic floor exercises are key to improving bladder and bowel control, reducing incontinence, and enhancing quality of life.
1. Kegels
Contract and hold the pelvic muscles for a few seconds, then release. Repeat several times daily to build strength.
2. Quick Flick Kegels
Quickly tighten and release the pelvic floor muscles. This exercise helps improve muscle response in moments of urgency.
3. Diaphragmatic Breathing
Focus on deep breathing to relax and engage the pelvic floor, enhancing core-pelvic coordination.
4. Bridges
Lie on your back, lift your hips, and engage your glutes and pelvic floor. This exercise works both the core and pelvic muscles.
5. Heel Slides
Slide one heel away from the body while engaging the pelvic muscles, then return. This strengthens both the pelvic floor and lower abdominal muscles.
6. Marching in Place
While standing or lying down, lift one knee at a time, focusing on keeping the pelvic muscles engaged.
7. Bird Dog
On all fours, extend one arm and the opposite leg while engaging the pelvic floor. This improves balance and muscle endurance.
8. Happy Baby Pose
Lie on your back, bring your knees to your chest, and hold your feet. This relaxing stretch helps ease tension in the pelvic area.
