All articles tagged with #pelvic health
As people age, the pelvic floor can weaken, potentially causing urinary incontinence and other symptoms, but targeted exercises and healthy habits can strengthen it and improve quality of life.
Pelvic-floor dysfunction is common in people of all genders and can arise from weakness or excessive tension. A pelvic-floor physical therapist outlines a beginner routine of five moves—glute bridge, inner-thigh ball squeeze, wall sit, quadruped hover with a ball squeeze, and modified side plank clamshell—with cues, a starting set of ten reps, and progression tips, plus guidance on maintaining a neutral spine, steady breathing, and relaxation, and when to seek personalized care.
Menopause and perimenopause can cause hip pain due to hormonal changes that increase inflammation and affect pain perception. Treatments include hormone replacement therapy (preferably body-identical hormones), lifestyle modifications like diet and exercise, and specific hip mobility exercises to alleviate stiffness and improve joint function.
A pelvic floor expert highlights that 70% of people perform Kegel exercises incorrectly, often by squeezing the wrong muscles or moving other body parts, which reduces their effectiveness. Proper technique involves squeezing the rectum and vaginal muscles without moving other parts, holding for about 10 seconds, and doing the exercises 2-3 times a week or daily if needed. Using an app like Squeezy can help ensure correct form and timing.