Boosting Pelvic Health: Easy and Safe Exercises for Older Women

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.