For women over 55 maintaining pelvic health is key to improving bladder control, stability, and overall quality of life.
Kegel Exercises: Squeeze and lift the pelvic floor muscles, holding for a few seconds. Gradually increase holding time as you strengthen.
Heel Slides: While lying on your back, slide one heel out while keeping the pelvis stable. This strengthens the pelvic and core muscles without strain.
Diaphragmatic Breathing: Deep belly breathing helps relax and activate the pelvic floor, especially beneficial for those with overactive pelvic muscles.
Bridge Pose: Lie on your back, lift your hips, and engage the glutes and pelvic floor. This is great for pelvic stability and can relieve tension in the lower body.
Happy Baby Pose: This gentle yoga stretch releases tight pelvic muscles, promoting flexibility and relaxation.
