Pelvic floor function declines gradually after 30, faster after childbirth, faster again in perimenopause. Most women don't address it until symptoms appear — by which point rehabilitation takes months instead of preventive maintenance taking minutes daily.
What pelvic floor work actually involves
Kegels (contraction holds) — IF you're hypotonic (weak). Diaphragmatic breathing (relaxes pelvic floor between contractions). Squat-based exercises that engage the pelvic floor naturally. Avoid: long planks, excessive crunches, heavy lifting without breath coordination.
When to seek specialist help
Any incontinence (laughing, coughing, jumping). Sensation of pelvic heaviness or prolapse. Painful sex. Persistent constipation. Women's health physio (NHS or private) does proper assessment — Kegels for hypertonic pelvic floor makes the problem worse, so assessment matters.
Five minutes daily of pelvic floor work prevents most age-related decline. Start before symptoms appear, not after.