Pelvic floor exercises are essential for reducing incontinence in seniors.
A simple workout routine can strengthen your pelvic floor muscles:
- Kegel Exercises: Contract the pelvic floor muscles as if trying to stop the flow of urine. Hold for a few seconds, then release. Repeat several times throughout the day.
- Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling while engaging your pelvic floor muscles. Hold for a few seconds and then lower back down.
- Squats: Stand with feet shoulder-width apart and squat down as if sitting in a chair. Engage your pelvic floor muscles as you rise back up to a standing position.
- Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tilt your pelvis upward, engaging the pelvic floor muscles, then tilt it back down. Repeat several times.
- Hip Abductor Exercises: Use resistance bands or machines to work the muscles on the outside of your hips, which also support pelvic floor function.
