How to Strengthen Your Pelvic Floor at Any Age, Stage or Gender

How to Strengthen Your Pelvic Floor at Any Age, Stage or Gender With Pelvic Floor Exercises

Did you know that even as you sit, and appear to do nothing, your pelvic floor muscles are active?  Your pelvic floor is eessential for bladder control, sexual health, and even avoiding conditions like prolapse.

But how do you keep your pelvic floor muscles strong and healthy, regardless of your age, stage or gender?

In our latest blog we have got a raft of practical tips that can be easily incorporated into your daily routine for both men and women.  

So please stick around to get an understanding of effective exercises for your pelvic floor best suited to your age and also learn to recognise signs of health problems and when to reach out for help from a qualified Pelvic Floor Physiotherapist.

Importance of Pelvic Floor Health

Understanding the critical role of pelvic floor health is essential for your wellness. It controls bladder, bowel, and sexual functions.

You’re not alone in this, as everyone can benefit from a strong, functional pelvic floor. This muscle group helps your organs stay in place, we would say that’s pretty important, wouldn’t you?

One of the key benefits is the prevention of incontinence. As you age, factors like childbirth, obesity, and surgery weaken pelvic floor. It becomes harder to control bladder and bowel functions. By strengthening these muscles, you’re helping to keep yourself independent and in control.

pelvic floor
A healthy pelvic floor is a crucial for quality of life.

Awareness and education are your best tools in this journey of good pelvic health. Knowing how to find and use your pelvic floor muscles can really help them work better. There are ways to help you learn about this, so feel free to ask for help.

Strengthening in Your 20s With Pelvic Floor Exercises

As you reach your 20s, doing exercises for your pelvic floor can be really helpful. It can prevent problems like leaking urine and organs shifting and make sex better. These preventive measures lay a resilient foundation for bladder control and core stability.

By strengthening this area now, you’re working towards a healthier and happier life. So, why not start today?

Strengthening your pelvic floor enhances sexual function. It makes intimate moments more satisfying. By strengthening these muscles, you make your core stronger. This can boost how well you do in sports and everyday tasks.

Furthermore, by acting now, you lessen the chances of future issues. Picture a future without bladder control or organs moving out of place. Sounds good, right?

Pelvic Floor Exercise Strengthening in Your 30s

In your 30s, hormonal changes and lifestyle impact pelvic floor health. Be aware as it’s a pivotal period in your life.

It’s marked by postpartum recovery or certain health conditions. These conditions affect bladder control and sexual function.

As you navigate this phase, remember that you’re not alone. Many face similar changes and challenges and get through them with the right professional advice. 

To help, here are some strategies you can adopt and benefits of developing your pelvic floor muscles in your 30s:

  • Regularly practicing pelvic floor exercises can prevent conditions like incontinence and prolapse
  • For women, especially after childbirth, pelvic floor exercises are essential for postpartum recovery
  • Men can improve bladder control and strengthen pelvic floor for sexual function
  • Embrace healthy habits for pelvic health
  • Maintain a good weight and avoid lifting heavy objects

Start in your 30s to build healthy habits for your pelvic health throughout your life.
Your 30s is a phase of change, but with the right approach, you can keep your pelvic floor strong and healthy.

So, don’t delay, we absolutely recommend that you start today, and you’ll reap the benefits for years to come.

Balancing Act in Your 40s

In your forties, it’s important to do pelvic floor exercises regularly. Hormonal changes at this age affect your health. In this decade, increase exercise for bladder control and prolapse prevention.

As hormonal changes happen, your body may react in new ways. Don’t worry; this is common. Many people go through this. It’s a normal part of life that requires flexibility and pelvic floor muscles strength. One in every four Australians has incontinence, but it doesn’t have to be inevitable for you.

Strengthening your pelvic floor muscles aids in bladder control, effectively combating incontinence. Regular pelvic floor exercise can prevent prolapse, so unsurprisingly, we absolutely recommend them as part of anyone’s physical health program.

Pelvic Maintenance in Your 50s

When you reach your 50s, it’s important to increase your pelvic floor exercises. They can help with controlling urinary incontinence, a common problem at this age.

Hormonal changes and weakening pelvic floor muscles can impact bladder control and sexual function.

Here are some key reasons to maintain a healthy pelvic floor in your 50s:

Pelvic Floor Exercises For Women (and Men)

Building upon body awareness and be­neficial habits, let’s explore­ practical exercises to stre­ngthen your pelvic floor with pelvic floor exercises for women.

Kege­l exercises are­ a go-to option. Contract and release your pe­lvic floor muscles repeate­dly. Imagine stopping urine flow mid-stream – that’s the­ muscle group targeted. Start with 5-se­cond holds and releases, 10 re­petitions, thrice daily.

Reme­mber, you’re important. By strengthe­ning pelvic muscles, you improve he­alth. These exe­rcises support everyone­, despite gende­r or age. So, take charge. Start stre­ngthening today.

The above video from Michelle Kenway is a great resource for beginners wanting to learn how to effectively perform kegel exercises for your pelvic floor muscles.

Pelvic Floor Exercises For Men (and Women)

Squats and bridges also e­ffectively target pe­lvic floor muscles. Squats mimic natural movements, while­ bridges focus on your lower body.

By strengthe­ning pelvic muscles with pelvic floor exercises for men, you improve your overall he­alth and mobility. These exe­rcises support everyone­, despite gende­r or age. So, take charg and start stre­ngthening today.

Here is another great video from Michelle Kenway on squats and a gym workout for pelvic strength.

When to Seek Professional Help

Practicing pelvic floor exercises will boost your pelvic health if you are doing them correctly and at regular intervals. Sometimes however you may need professional help. 

If you have urgency, leakage, or pain during exercises, we strongly encourage you to please consider seeking professional help.
You are not alone on this journey. 

An experienced Pelvic Floor Physio can help you strengthen your pelvic muscles with personalised guidance that works for you and your current situation. They can help you learn about muscle activation. They will show you how to find and strengthen your pelvic muscles and help with any tightness.

Here are some reasons you might need help: 

With customised help, you can address these issues and keep your pelvic floor in good shape. Don’t hesitate to seek help when you need it. Remember, it’s your body and you know it best.

In Summing Up...

Strengthening your pelvic floor is e­ssential for maintaining overall health. Re­cognise dysfunction signs, adopt habits promoting strength, and impleme­nt prevention strategie­s to keep your pelvic floor robust.

Add stre­ngth exercises to your daily routine­. Remember, improving pe­lvic health is possible at any age. Don’t unde­restimate a robust pelvic foundation’s powe­r – it’s transformative for your wellbeing.

Reach Out For A Consultation If Pelvic Floor Physiotherapy Sounds Right For You

Please book appointment here or call us on (03) 4514 0975 if you have questions and want to learn about your pelvic health we have pelvic physical therapists appointments available – book in for a pelvic assessment tailored to your care, needs and well-being.  

Get The Help You Need Today – Call Now or Book Online

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