A group of senior women engage in various yoga exercises

5 Gentle Pelvic Floor Exercises for Seniors to Try at Home

Maintaining good pelvic floor health is super important as we get older, but it’s common for seniors to face issues like urinary incontinence or pelvic organ prolapse because of weakened muscles. We at 50+Physio are here to help, offering specific exercises and techniques to strengthen those muscles and boost control. Pelvic floor physiotherapy in Edmonton helps seniors regain confidence, improve their quality of life, and make daily activities more comfortable and independent. 

Five Easy Pelvic Floor Exercises for Seniors to Try at Home:

Our pelvic floor physiotherapists suggest gentle exercises that are easy to do at home and can make a big difference in your day-to-day life. Let’s dive into five simple pelvic exercises that seniors can try at home to boost strength and control. Ready to get started?

1. Kegels:

How to do it:

  • Sit comfortably or lie down.
  • Activate your pelvic floor muscles as if you are attempting to stop urine flow.
  • Hold for 3-5 seconds, then relax for the same amount of time.
  • Repeat ten times.

Benefits of Kegels for Seniors:

Kegels offer several fantastic benefits, especially for seniors. First off, they help strengthen the pelvic floor muscles, which can be a game-changer for managing urinary incontinence. This means fewer unexpected leaks and more confidence in daily activities. 


They also support pelvic organ health, reducing the risk of prolapse, where organs like the bladder or uterus slip out of place. 


Plus, by improving muscle control and strength, Kegels can enhance overall pelvic health for older people, contributing to better balance and stability. It’s a simple exercise with big rewards!

2. Bridge Pose:

How to do it:

  • Lie on your back, knees bent, and your feet resting on the floor spaced hip-width apart.
  • Gradually lift your hips towards the ceiling, squeezing your pelvic floor muscles as you rise.
  • Hold for a few seconds, then lower back down.
  • Repeat ten times.

Benefits of Bridge Pose for Seniors:

Bridge Pose is a fantastic exercise for seniors because it strengthens not just the pelvic floor but also the glutes and lower back muscles. This exercise can help improve posture and spinal alignment, making everyday movements easier and reducing the risk of back pain. 


By engaging the pelvic floor muscles while lifting the hips, seniors can enhance their muscle control and stability. Plus, it’s great for overall mobility and can even give a gentle boost to your core strength. All in all, Bridge Pose is a wonderful addition to any senior’s exercise routine!

3. Pelvic Tilts

How to do it:

  • Lie on your back with your knees bent and feet resting flat on the floor.
  • Activate your pelvic floor muscles and gently tilt your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat ten times.

Benefits of Pelvic Tilts for Seniors:

Pelvic tilts are great for seniors because they gently work the pelvic floor and lower abdominal muscles. This exercise helps improve flexibility in the pelvic region, which can ease lower back pain and enhance overall mobility. 


By regularly doing pelvic tilts, seniors can strengthen their core, leading to better posture and stability. Plus, it’s a low-impact move that’s easy on the joints, making it perfect for daily practice. Incorporating pelvic tilts into your routine can help maintain pelvic health and keep you moving comfortably throughout the day.

4. Seated Marching:

How to do it:

  • Sit on a chair with your feet planted flat on the ground.
  • Lift one knee towards your chest while activating your pelvic floor muscles as you lift.
  • Lower the leg and switch to the other side.
  • Repeat ten times for each leg.

Benefits of Seated Marching for Seniors:

Seated marching is a fantastic exercise for seniors because it’s easy on the joints and can be done from the comfort of a chair. This exercise helps strengthen the pelvic floor muscles while also working on hip flexors and lower abdominal muscles. This can enhance your balance and coordination, making it easier to walk and move around. 


Plus, it’s a great way to keep your legs active, which can boost circulation and reduce the risk of blood clots. Seated marching is perfect for incorporating gentle movement into your day and maintaining overall pelvic health.

5. Squats:

How to do it:

  • Stand with your feet shoulder-width apart.
  • Lower yourself into a squat position as if you’re going to sit in a chair while tightening your pelvic floor muscles.
  • Return to the standing position.
  • Repeat ten times.

Benefits of Squats for Seniors:

Squats are excellent for seniors because they work multiple muscle groups at once, including the pelvic floor, thighs, and glutes. This exercise helps improve strength and stability, which is essential for keeping your balance and avoiding falls. Squats also enhance flexibility in the hips and knees, making everyday movements like rising from a chair or stooping to pick up items much easier. 


Also, by engaging the pelvic floor muscles during squats, seniors can boost their muscle control and support overall pelvic health. It’s a simple yet powerful exercise that can make a big difference in your daily life.

Achieving Comfort and Confidence:

Our pelvic floor physiotherapy in Edmonton is a game-changer for seniors looking to boost their quality of life. At 50 Plus Physio, we focus on strengthening and maintaining pelvic muscle function through comprehensive pelvic floor rehab. It’s not just about managing problems – we’re all about promoting overall pelvic health and boosting confidence in your daily activities. Our geriatric physiotherapy helps seniors stay independent and enjoy an active, comfortable lifestyle well into their golden years.


Looking to boost your pelvic health and feel more confident in your daily activities? Book a consultation with our experienced pelvic floor physiotherapists today. Your pelvic health is important—let us help you achieve your best well-being!


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