Best Physical Therapy Exercises to Strengthen Pelvic Floor For Women

Strengthening the pelvic floor is important for women over 55 to maintain bladder control, core strength, and overall stability.

1. Kegel Exercises: Contract and release the pelvic floor muscles as if you’re stopping urine flow. This helps in improving bladder control.
2. Posterior Pelvic Tilt with Kegel Activation: Lie on your back, tilt your pelvis, and engage the pelvic floor muscles.
3. Bridge: While lying on your back, lift your hips off the floor, engaging the pelvic muscles throughout the movement.
4. Heel Slides: Slide your heel along the ground while maintaining pelvic floor engagement.
5. Transverse Abdominis March: Engage your deep core and pelvic floor while lifting your legs one at a time in a marching motion.
6. Diaphragmatic Breathing: Focus on deep breathing to relax and engage the pelvic floor muscles in harmony with the diaphragm.
7. Bent Knee Fall Outs: While lying down, slowly drop one knee to the side and return, engaging the pelvic floor muscles.
8. Transverse Abdominis Heel Drop: Lift both legs while lying on your back and lower them slowly one at a time while engaging the pelvic floor.