As women approach menopause, changes in hormone levels bring about several shifts in the body, often affecting pelvic floor strength. Maintaining a strong pelvic floor during menopause can alleviate incontinence, support core stability, and improve posture through pelvic floor physiotherapy in Grande Prairie.
What is Menopause?
Menopause is a natural biological transition marking the end of menstrual cycles, generally occurring between ages 45 and 55. It’s diagnosed after about 12 consecutive months without a menstrual period, symbolizing the end of reproductive years. Menopause unfolds in three phases:
- Perimenopause: The transition period before menopause, often accompanied by irregular periods and hormonal changes.
- Menopause: The official cessation of menstrual cycles, when hormone production from the ovaries sharply declines.
- Post-menopause: The period following menopause, where symptoms may ease, but long-term health changes related to lower hormone levels continue.
Conditions Linked to Pelvic Floor Weakness During Menopause
Reduced pelvic floor strength can contribute to several conditions:
- Urinary Incontinence: Menopausal changes increase the likelihood of stress incontinence (leakage with pressure from coughing or sneezing) and urge incontinence (a sudden, strong need to urinate).
- Pelvic Organ Prolapse: Weakened pelvic muscles may allow organs like the bladder and uterus to descend, creating pressure and discomfort.
- Reduced Sexual Health: Muscle changes in the pelvic floor can lead to discomfort during intercourse and impact sexual satisfaction.
Pelvic Floor Strengthening Techniques for Menopause
Pelvic floor physiotherapy in Grande Prairie offers four effective techniques for strengthening the pelvic floor during menopause. They are,
1. The Hypopressive Breathing Technique: Cultivating Core Stability
Hypopressive breathing is a low-pressure abdominal exercise that reduces strain on the pelvic floor by creating an internal lift through controlled breathing. Originating in Spain, this technique engages the diaphragm, promoting gentle core activation without stress on the pelvic floor.
How to Perform:
- Positioning: Start by standing with feet hip-width apart or seated on the edge of a chair with a straight spine.
- Deep Inhale: Take a deep breath, expanding the rib cage without involving the belly.
- Complete Exhale: Exhale all the air out of the lungs. As this happens, pull in the abdomen and lift it toward the spine.
- Creating the Vacuum: With the breath held out, gently pull the ribs apart without inhaling, creating an internal “suction” effect in the abdomen.
- Hold and Release: Hold this vacuum for 5-10 seconds, then gently release it, allowing the diaphragm to relax before breathing in again.
Frequency:
Aim for five repetitions, 2-3 times a week. With regular practice, breathing can reduce stress on the pelvic floor and enhance core stability, supporting the body through the menopausal transition.
2. Eccentric Heel Drops for Pelvic Floor Activation
This exercise is a fresh take on joint movement in physical therapy. Eccentric heel drops engage the pelvic floor through balance, leg stability, and slow, controlled movement.
How to Perform:
- Standing on a Step or Low Platform: Start with both feet on a stable surface, holding onto a wall or railing for support.
- Lift and Drop: Slowly raise the heels, coming onto the toes, and then lower the heels just below the edge of the step. Focus on engaging the core and pelvic floor as the heels lower.
- Controlled Descent: Avoid letting gravity take over during the drop. Instead, focus on a slow, controlled descent.
- Pelvic Floor Engagement: During the downward motion, gently contract the pelvic floor muscles to increase stability.
Frequency:
Perform 10-12 drops on each leg, 2-3 times weekly. This movement strengthens leg muscles, improves pelvic stability, and supports bladder control, which is key for menopausal health.
3. Pelvic Tilt with Inner Thigh Squeeze: Deepening Pelvic Engagement
Pelvic tilts combined with an inner thigh squeeze effectively engage the pelvic floor through a multi-directional approach, combining movement with gentle resistance.
How to Perform:
- Lying Position: Begin by lying on the back with knees bent and feet flat on the floor, hip-width apart. Place a small pillow or yoga block between the knees.
- Engage the Pelvic Floor: Inhale deeply, and as exhaling, gently engage the pelvic floor by lifting as if stopping urine flow.
- Tilt and Squeeze: While keeping the pelvic floor engaged, gently tilt the pelvis upward (lifting the tailbone slightly) and squeeze the pillow or block between the knees.
- Hold and Release: Hold this position for 5 seconds, then relax entirely before repeating.
Frequency:
Complete 10-15 repetitions, 3 times a week. This movement activates the pelvic floor while training the inner thigh muscles, adding functional support for the pelvis.
4. Clamshells with Pelvic Floor Engagement: Stability and Strength in One
Clamshells, a popular hip-strengthening exercise, are a subtle yet effective way to engage the pelvic floor. By combining core stability with outer hip strength, this exercise can support pelvic alignment and fortify the pelvic floor.
How to Perform:
- Side-Lying Position: Start by lying on one side with knees bent at a 45-degree angle. Rest the head on the arm for comfort.
- Engage and Lift: Inhale, then as exhaling, contract the pelvic floor and lift the top knee, keeping feet together.
- Controlled Movement: Avoid rotating the hip or moving the spine—focus on isolating the movement in the hip area.
- Hold and Lower: Hold the knee lift for 2-3 seconds before slowly lowering it with control.
Frequency:
Perform 10-12 reps on each side, 2-3 times weekly. Clamshells improve hip stability, support the pelvic floor, and alleviate lower back strain.
Find Menopause Pelvic Health Solutions at Junction Point
Pelvic floor physiotherapy in Grande Prairie offers a unique approach to supporting the pelvic floor during menopause, when many experience body strength and function shifts. Discover a new level of confidence and wellness with Junction Point Physical Therapy in Grande Prairie. Our team is here to support your unique journey through menopause with tailored pelvic health physiotherapy. Connect with us to explore strengthening the pelvic floor through female pelvic floor physiotherapy that helps you thrive through every stage.
