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5 Simple Steps to a Healthy Pelvis After 60

By Brittany Denis October 25, 2022 Health and Fitness

Incontinence is an initial warning sign that the strength of your pelvic floor is compromised in some way and no longer has the ability to hold the contents of the pelvis. The initial symptom is leaking urine but if left untreated, it can progress to the point of pelvic organ prolapse.

Pelvic health is the conversation no one wants to have, so, unfortunately, incontinence has become all too common.

Millions of people are suffering in silence. And with the number of incontinence products and adult diapers popping up in stores, we’ve normalized the issue. But being incontinent at any phase in your life is anything but normal. 

Incontinence has become such a major issue, it’s one of the top reasons women end up in nursing homes later in life. And it’s also a strong risk factor for future falls.

I want to stress again that incontinence at any point during the lifespan is NOT NORMAL. The good news is, it’s very treatable and reversible. By changing your environment and your movement you can improve the health of your pelvis.

Here are 5 simple steps you can do every day to strengthen your pelvis.

Wear Flat, Flexible Footwear

Wearing flat footwear is an essential first step to optimal pelvic health. The muscles that maintain pelvic integrity were designed to function best when we’re barefoot. By wearing a rigid shoe or shoe with ANY amount of heel lift, you’re causing the rest of your body to adjust to your footwear.

In order for the muscles of the pelvis to do their job, they need to be in the right position. The only way this happens is with footwear that is as close to barefoot as possible. Being barefoot allows your pelvis to maintain a neutral position, whereas wearing a heeled shoe will force your pelvis into a tucked position.

Pelvic tucking throughout the day prevents your pelvic floor from doing its job effectively. By taking this step alone you’re allowing the muscles of your pelvis to work for you throughout the day, rather than you having to consciously activate them and hope that they’ll work.

Sit on the Floor and Squat More Often

Most of the furniture we sit on day-in and day-out also prevents us from maintaining a neutral pelvic position, or from activating our core throughout the day. If you want to train your pelvic floor and core muscles to work together again, start sitting on the floor instead of in chairs as much as possible.

On a similar note, squatting is essential to a healthy pelvis. Even resting in a supported squat helps. Start to notice how many times you bend over to pick up items off the floor and squat for them instead. Your core and pelvis will thank you.

Check-in with Your Pelvis and Ribcage

Above I mentioned maintaining a neutral pelvis to keep the muscles of your pelvic floor in an optimal position to promote function. Another important component to improving the function of your core and pelvic floor is to keep your ribcage dropped.

The function of your abdominal, pelvic, and breathing muscles depends on the relationship between your ribcage and pelvis.

Due to being told for most of our lives to “stand with good posture,” most of us have the habit of ribcage thrusting. This is an excellent example of how focusing on “good” posture can lead to dysfunctional alignment, which doesn’t promote great muscle function over time.

Check-in with your ribcage by placing a hand on your lower front ribs. If you feel them pushing forward let them drop down toward your pelvis until you no longer feel them pushing forward. Keep checking in with this position throughout the day and remind yourself to drop your ribs.

Stretch the Backs of Your Legs

Like wearing flat shoes, stretching your calves and hamstrings on a daily basis will allow you to keep a neutral pelvis throughout the day. If the backs of your legs are tight, the muscles will pull your pelvis into a tucked position. So, make this an important part of your daily routine.

Walk Often

Walking is one of the best activities you can do to promote a strong pelvic floor, especially walking in flat shoes. Aim for 3 to 5 miles per day, and better yet if that distance is spaced out throughout the day.

Walking gives your pelvic floor an opportunity to work and strengthen with each and every step you take, as long as you are able to keep a neutral pelvic position. If you do the above step and stretch BEFORE you walk, you’ll get more strengthening out of your walk.

By taking these simple steps you can both reverse incontinence and set yourself up for a healthy pelvis throughout your life! Better yet, these steps are simple and require little to no equipment investment to get started. So, there’s no excuse to wait. Where can you get started today?

Let’s Have a Conversation:

What do you do to keep your pelvis strong? Do you do daily stretches? What about a walking routine? Which of the five steps mentioned above seems easiest – or most difficult – to do? Why? Please share with our community.

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor to get specific medical advice for your situation.

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I have no leaky bladder and I am 95, but always was athletic, competed in cycling (and won canad. championship over 65) with 87 and won world championships in cross-country skiing until age 80 but had a stroke with 92 broke a pelvis with 94 and broke a shoulderrbone with 94. fa.ling off a bike with almost 95

Anita Ramsbottom

This may be one of the most important articles I have ever read. I am being treated by a psychotherapist who specialises in bladder issues.She has discussed how feet effect the pelvic floor muscles with me.After reading the article I have a much better understanding.

Susan Goodman

When I was in my 30s and had my First child I was told I have soft tissue I should have a hysterectomy. I got a second opinion and just kept going forward. Four years later I had my second child and my bladder another inside pieces fell out. I started wearing a pessary which looks like a bagel to hold everything in. That was good for five years and then I had the hysterectomy to tie everything up but also to take out my cervix. A number of years later I had to have another surgery to tie everything back up. Now today I’m 80 and I have gained weight because of the steroids I have to take to be pain-free. I’m having leaking problems with some incontinence but mostly with hurry up and find a bathroom. There is an assumption in this article that we can stop all these problems. If you have the physical conditions I have you can’t stop it. But then I talk about it so that other women know that they can get different kinds of help.

The Author

Brittany Denis, PT, DPT, is a physical therapist, movement coach, and educator empowering clients through the aging process with mindful movement. She inspires all adults to bring a growth mindset to aging both in her movement studio and online.

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