Perineal Muscle Exercises For Women After Menopause

The perineal muscles are a group of relatively small muscles within the pelvis. They're responsible for controlling and tightening various portions of the reproductive system, as well as the bladder and sphincter. They're seldom worked consciously, and it's entirely possible for a woman to live her whole life without realizing that they can be controlled and exercised. There are many known and potential benefits to working these muscles, especially for post-menopausal women.

Location

The perineal muscles are surrounded by the pelvic and pubic bones, and occupy the area between the pubis in the front and the rectum at the rear. They support the reproductive organs and bladder, providing a degree of control over the bladder's function as well as maintaining tightness in the vagina. These muscles are little used in their own right, so many women initially have difficulty locating and exercising them. It's a common error to tighten leg, gluteal or abdominal muscles while attempting to work the perineum.

Benefits of Perineal Exercise

Perineal exercise offers post-menopausal women a variety of benefits. One of the most important is improved long-term continence. Most women experience occasional incontinence, according to the U.S. government's Women's Health website, and it becomes more common with age. Regular perineal exercise provides better control over the bladder, and according to a 2008 study published in the journal "Physical Therapy," can reduce incontinence by up to 69 percent. The perineal muscles also control the tautness of the vaginal walls and opening and can help maintain a satisfactory sexual life after menopause.

Kegel Exercises

Perineal exercises are commonly known as Kegel exercises, after the doctor who defined them in clinical literature. The first step is identifying the correct muscles. When you're urinating, see if you can stop in midstream. If so, those are the correct muscles. Once you're finished urinating, find a comfortable place to sit and repeat the same contraction 10 times, holding the muscles tight for five seconds each time. An alternative method for finding the correct muscles is to hold a finger in the vagina and contract the muscles. If you feel pressure on your finger, you've found the correct muscle group.

Daily Routine

You can perform Kegel exercises discreetly at any time throughout the day. The Women's Health and Mayo Clinic websites both recommend performing the exercises at least three times each day for maximum benefit. Women's Health suggests varying your physical position, doing one set of exercises while sitting, a second while standing and a third while lying down. If you suffer from incontinence, be patient and keep working. It may take several weeks to experience an improvement, but the exercises will eventually help you regain control.