Beyond Kegels: Pelvic Floor Health During Menopause
When women notice bladder leaks, pelvic heaviness, or loss of core control, they’re often told: “Just do Kegels.”
But for many women in menopause, that advice is incomplete — and sometimes counterproductive.
The Pelvic Floor Is More Than a Muscle to Squeeze
Your pelvic floor needs to:
Contract for support
Relax for movement and breathing
Respond dynamically to pressure
During menopause, tissues can become less elastic and less responsive. Over-tightening without learning to relax can lead to:
Pelvic pain
Difficulty engaging the core
Ongoing leaks despite “doing Kegels”
Common Signs the Pelvic Floor Needs a Different Approach
Leaking when coughing, laughing, or exercising
Difficulty fully relaxing
Feeling disconnected from your core
Pressure or heaviness
Tension in hips, jaw, or lower back
These signs don’t mean your pelvic floor is weak — they often mean it’s out of balance.
What Helps Instead
Breath-led movement
Pelvic floor mobility + release
Learning how to manage pressure in daily life
Strength that’s coordinated, not forced
