Best Pelvic Floor Exercises for Menopause
Menopause is a natural part of a woman's life, but it can bring about a variety of changes, including changes in the pelvic floor. As estrogen levels decline during menopause, the muscles and tissues of the pelvic floor can weaken, leading to issues like urinary incontinence, pelvic organ prolapse, and pain during intercourse.
Fortunately, there are simple and effective exercises you can do to strengthen your pelvic floor muscles and manage these issues. These exercises are called Kegels, and they can be done anywhere, anytime.
What are Kegels?
Kegels are exercises that target the pelvic floor muscles, which are the muscles that support your bladder, uterus, and rectum. They involve contracting and relaxing these muscles, much like you would when trying to stop yourself from peeing.
Benefits of Kegels for Menopause
Kegels can help:
- Reduce urinary incontinence: Weakening of the pelvic floor can lead to leaks when you cough, sneeze, or laugh. Kegels help strengthen these muscles, improving bladder control.
- Prevent pelvic organ prolapse: When pelvic floor muscles weaken, organs like the bladder or uterus can descend into the vagina. Kegels help maintain organ support.
- Enhance sexual function: Strong pelvic floor muscles can improve sexual sensation and contribute to better orgasms.
- Reduce back pain: A strong pelvic floor can improve posture and reduce back pain.
- Improve bowel control: Kegels help strengthen the muscles that control bowel movements, which can be helpful for managing constipation or bowel incontinence.
How to do Kegels
- Identify the right muscles: Imagine you're trying to stop yourself from peeing or passing gas. The muscles you squeeze are your pelvic floor muscles.
- Contract the muscles: Hold the contraction for 5-10 seconds. Make sure you're only squeezing the pelvic floor muscles, not your stomach, buttocks, or thighs.
- Relax the muscles: Slowly release the contraction.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Tips for Success
- Consistency is key: Make Kegels a regular part of your daily routine.
- Be mindful of your posture: Stand or sit with your back straight and shoulders relaxed.
- Breathe deeply: Focus on slow, controlled breathing while performing the exercises.
- Don't overdo it: If you experience any pain, stop the exercise and consult with your doctor.
- Consider professional guidance: If you're unsure about the proper technique or have any underlying pelvic floor issues, talk to your doctor or a pelvic floor physical therapist.
Other Pelvic Floor Exercises
While Kegels are a fundamental exercise, you can also incorporate other exercises into your routine:
- Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor, squeezing your glutes and pelvic floor muscles. Hold for a few seconds and lower back down.
- Squats: Stand with your feet shoulder-width apart. Squat down as if you're sitting on a chair, keeping your back straight and your core engaged. Return to standing position.
- Plank: Start in a push-up position with your forearms on the floor and your body forming a straight line. Hold this position for 30 seconds or longer.
