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How to train the pelvic floor in menopause: exercises to strengthen the pelvic muscles

How to train the pelvic floor in menopause: exercises to strengthen the pelvic muscles
March 26, 2021
Stella Scarpa
How to train the pelvic floor in menopause: exercises to strengthen the pelvic muscles

What is pelvic floor muscle training?

A fundamental rehabilitation technique based on contraction and stretching exercises that gives elasticity to the pelvic floor and that every woman can perform on her own after learning the correct technique.


What does it consist of?

It consists of a gymnastic exercise that allows you to improve your relational life by avoiding embarrassment in small leaks of urine and pleasure during sexual intercourse with your partner, as it promotes the flow of blood to the pelvic muscles, improving vaginal lubrication.


What to do?

Turn to our method of getting women back into functional shape, Benessere in Menopausa®️, which provides support in this procedure as well and teaches women how they can perform this valuable exercise at home.


What can you do on your own?

While we are waiting to meet you, I would like to reveal a few practical tips that you can put into practice right away and that will enable you to get to know these key muscles.

During urination:

  1. Sit on the toilet bowl
  2. Place your feet firmly on the floor and keep your back straight.
  3. Pass urine naturally, without pushing.
  4. When you feel the stream at its maximum, try to stop it for a few seconds, then resume it.


This contraction, which allows you to pause (hold), is what moves the right muscles.



TIMING AND EXECUTION

Once you have understood the mechanism and understood the muscles to be activated, through the exercise to be applied during urination, you can repeat this recipe for well-being for 3 months in a row with this daily cadence: 10 times in the morning, 10 in the afternoon and 10 in the evening.

Start by lying on your back, with your legs bent and your feet flat on the floor, and follow these 4 steps:

  1. CONTRAI
  2. KEEP
  3. RELEASE
  4. REST


After a while it will become an automatic movement and you can do it any time of the day, even standing.

My advice is to be supported by our team of experts in the initial phase, because, in order to contract the muscles of the perineum, you could mistakenly push your abdomen out, squeezing your thighs and putting the buttocks under tension.

Women's well-being during menopause also depends on their pelvic floor muscles!

How to train the pelvic floor in menopause: exercises to strengthen the pelvic muscles

Stella Scarpa

Founder

An entrepreneur in the beauty sector, owner of Esteticamente Stella and Stella Scarpa Beauty Personal Trainer, the first anti-ageing centre in the province of Pesaro-Urbino.

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