Is it Too Late to Start Pelvic Floor Exercises?

by Julie Colan August 10, 2022

No, it's never too late to start pelvic floor exercises. Even though pelvic floor exercises are most helpful for women after birth, there are various reasons they are advantageous for women of any age.

Here at Secret Whispers we campaign for pelvic floor awareness. Young women should be taught all about their pelvic floor, how it works, why it’s so important and why and how to do Kegel exercises. THEN, we could help prevent so many women suffering with weak pelvic floor issues further down the line. We detest certain pad companies who portray bladder leaks as normal and even expected! Bladder leaks is definitely NOT NORMAL and you can do something about it.

The results that women have had with using our Pelvic Floor Weights is fantastic. For most women they struggle to engage the correct pelvic floor muscles and our weights teach you where your pelvic floor muscles are and they workout your pelvic floor muscles. We have had results from women as young as 20 to 78 years of age.

So, get started!!!

Over 50% of women report having bladder leaks and over 50% of women over 50 years of age have a prolapse. That is a staggering amount of women. Unfortunately, due to inadequate education and support many are suffering in silence and are not aware that they can improve and yes, many could have been prevented..

Do Pelvic Floor Muscles Weaken with age?

Changes in hormone levels might cause the pelvic floor muscles to become weaker. With the onset on menopause, known as perimenopause womens oestrogen levels decrease and this can have an effect on the pelvic floor muscles.

Also, the effects of our poor behaviours, such as keeping our pee in for an extended period too often, doing ‘just in case wee’s’, or straining when we have bowel motions, eventually catch up with us. Each of these factors may also contribute to dysfunction of the pelvic floor.

To learn how to do a poo properly - Why you should never poo without a stool

SYMPTOMS OF PELVIC FLOOR ISSUES

Keep an eye out for the following symptoms if you have any reason to suspect that you might be suffering from pelvic floor dysfunction:

Pain in the Lower Back:

Imagine the pelvic floor muscles as part of a group that works together to support the spine and the pelvis. When one team member isn't pulling their weight, it might cause the other muscle groups to be under additional tension. This may increase the pain felt in the lower back.

SUI stands for stress urinary incontinence. The inability to maintain bladder control when laughing, sneezing, coughing, exercising, or otherwise activating one's body is referred to as stress urinary incontinence (SUI).

Constipation with Urinary Incontinence:

Urgency is the sudden and unanticipated need to urinate or defecate without any prior indication of the need. When the need to urinate or defecate arises, those who experience this typically cannot put off going to the lavatory for any length of time, and they may even have leakage while walking to the restroom.

Pelvic Organ Prolapse - this happens when a shift in the position of one or more of the organs within the pelvis occurs. This movement can affect any organ in the pelvis. Some people struggle with urinary dysfunction, sense a sensation of pressure in the pelvic region, or experience a bulging sensation at the opening of the vagina. Other people have a sensation of fullness at the opening of the vagina. Intervention at an early stage is preferable because it can potentially halt the progression of this condition.

If you would like to learn more about pelvic organ prolapse – you can read this previous blog. "It feels like something is falling out my vagina" - Pelvic Organ Prolapse

Painful Sex:

Have you found that your sexual experience have changed as you've gotten older? Do you experience a decrease in desire, or are you finding that sexual activity causes you pain? You should talk to your pelvic floor physical therapist about the many treatment options available if you experience painful sex, as this may indicate that your pelvic floor is not functioning correctly.

There are 3 different types of Kegel exercises; Slow, Fast, and the Knack. It is so worth spending some time getting these techniques correct

The Slow Kegel

To begin, get into a position that works for you. Sitting or standing will do.

Now, imagine holding in wind and wee at the same time. That is the areas you want to be contracting.

Always remember to keep your breathing even and steady.

TIP – Count out loud as it’s impossible to hold your breath then.

Now pull up fast for up to 10 seconds

Rest for 5 second

Repeat 10 times.

Aim to do 3 of these sets a day in combination with the Slow Kegels.

If you are finding it difficult to locate and engage your pelvic floor muscles you can get our pelvic floor weights that will teach you. When inserted into the vagina the correct pelvic floor muscles engage to hold them in. They are recommended by pelvic floor physios, midwives, doctors, nurses and gynecologists.

The Fast Kegel

The Fast Kegel technique is a fast rapid contractions of your pelvic floor muscles, which helps engage the muscles more quickly and effectively, preventing leaks when you cough or sneeze.

To begin, get into a position that works for you. Sitting or standing will do.

Now, imagine holding in wind and wee at the same time. That is the areas you want to be contracting.

Always remember to keep your breathing even and steady.

TIP – Count out loud as it’s impossible to hold your breath then.

Now pull up fast for 1 second

Rest for 1 second

Repeat 10 times.

Aim to do 3 of these sets a day in combination with the Slow Kegels.

The Knack

This method can be 98% effective so give it a go!
Every time you go to lift anything heavy, pot plant, child, car seat etc always engage your pelvic floor so it is supported. So many women develop a prolapse suddenly because they lifted something heavy and did not support their pelvic floor.

Here are a few other exercises to help you strengthen your pelvic floor:

Gentle Pelvic Floor Exercises

Heel slides

Heel slides target the deep abdominal muscles while encouraging contractions in the pelvic floor.

Begin by resting on the floor with your legs bent and your pelvis in a neutral posture. Hold this position for one minute.

After taking a breath in through the nose, exhale through the mouth and allow your rib cage to contract as you do so naturally.

Engage your abdominal muscles, draw your pelvic floor up into your spine, and slide your right heel away from you. It would help if you only ventured as far as possible without severing the link to your innermost self.

Find the position where your leg is at its most extended, then take a deep breath before bringing it back to the beginning position.

Perform ten slides on each leg before switching to the other foot.

Marches

Marching is another exercise that helps enhance core stability and induces contractions of the pelvic floor, similar to heel slides.

Begin by resting on the floor with your legs bent and your pelvis in a neutral posture. Hold this position for one minute.

After taking a breath in through your nose, exhale through your mouth and allow your ribs to contract as you do so naturally.

Pull your pelvic floor up toward your spine and tighten your core muscles.

Raise one leg to the level of the table in a controlled manner.

Bring this leg back to the beginning position in a slow and controlled manner.

Continue the exercise while alternating between your legs. It is not normal for you to have any pain in your lower back. You must keep the muscles in your deep core engaged for the entirety of the workout.

To complete the exercise, switch legs 12–20 times in total.

Happy Baby Pose

When lengthening and releasing are the objectives of a pelvic floor routine, the Happy Baby Pose is a beautiful addition to the practice.

Begin by reclining on the floor with your knees bent and your feet flat on the ground.

Place the soles of your feet pointing upward while bringing your knees into a position that forms an angle of 90 degrees with your torso.

Take hold of the outside or the inside of your feet and grab them.

Stretch your knees, so they are slightly broader than your body's width. After that, raise your feet to your armpits and hold this position. Check to see that your knees are higher than your ankles.

Put some pressure on your heels and bring both of your feet up into your palms. You can remain in this position for a few breaths or slowly rock from side to side.

A STEP-BY-STEP GUIDE TO DO KEGEL EXERCISES

Frequently Asked Questions & Pelvic Floor Support

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