This is a common question many people ask. Whether you have a prolapse, suspect you might have one, or simply want to learn more about pelvic organ prolapse, this blog will provide you with valuable insights into this very common condition.

Pelvic organ prolapse occurs when the muscles and tissues supporting the pelvic organs weaken, causing one or more of the pelvic organs to drop or press into the vaginal wall. This condition is common among women, particularly those who have given birth or gone through the menopause.

While the idea of fixing a prolapse with exercise is appealing, it’s essential to understand the best practices and limitations.

What is the Best Exercise for a Prolapse?

1. Kegel Exercises: These are the cornerstone for strengthening the pelvic floor muscles. To perform an effective Kegel exercise, imagine holding in wind and wee at the same time. Then hold for a few seconds, and then release slowly. Repeat this 10-15 times, three times a day.
   
   The aim is to be able to eventually hold for 10 seconds, rest for 5 seconds and repeat 10 times.
   
   If you want to learn how to do your Kegels correctly then come and join me for this years last 30 Day Pelvic Floor Challenge that starts on Monday the 5th August.
   
   
   
2. Pelvic Tilts: Lie on your back with knees bent. Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis up slightly. Hold for a few seconds, then relax. Repeat 10-15 times.
   
   
3. Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling while squeezing your pelvic floor muscles. Hold for a few seconds and then lower your hips. Repeat 10-15 times.
   
4. Squats: Stand with feet shoulder-width apart and lower yourself into a squat, making sure to engage your pelvic floor muscles. Repeat 10-15 times.
   

How Do You Tone Up a Prolapse?

1. Consistency: Regularly perform pelvic floor exercises, such as Kegels, to gradually tone the muscles.
   
   
2. Increase Intensity: As your muscles get stronger, increase the duration and frequency of your exercises.
   
   
3. Use Resistance: Consider using pelvic floor weights to add resistance and further strengthen the muscles.
   
   
   
4. Seek Professional Guidance: A physical therapist specializing in pelvic floor rehabilitation can provide tailored exercises and ensure you’re performing them correctly.

What Should You Not Do with a Prolapse?

1. Avoid Heavy Lifting: Lifting heavy objects can strain the pelvic floor and worsen a prolapse. Always use the 'Knack' technique when lifting anything heavy including children, car seats, shopping etc.
   
   
2. Limit High-Impact Activities: Running, jumping, and other high-impact exercises can exacerbate symptoms. In my 30 Day Pelvic Floor Challenge I will teach you how to strengthen your pelvic floor muscles so you can keep doing the exercises you love.
   
3. Avoid Straining: Be mindful of constipation that can lead to straining during bowel movements AND always remember to use a foot stool when doing a poo!
   
   
4. Careful With Abdominal Exercises: Some abdominal workouts, like crunches and sit-ups, can increase intra-abdominal pressure and strain the pelvic floor.

Can I Push My Prolapse Back Up?

It’s generally not advisable to attempt to push a prolapse back up manually. This could cause injury or further complications. Instead, focus on exercises and lifestyle changes to manage symptoms and seek medical advice for appropriate treatments.

Can You Reverse a Prolapse Naturally?

While complete reversal may not be possible, especially in severe cases, you can improve symptoms and manage the condition with natural methods such as:

1. Pelvic Floor Exercises: Regularly perform Kegels and other pelvic strengthening exercises.
2. Healthy Weight: Maintain a healthy weight to reduce pressure on the pelvic floor.
3. Diet: Eat a high-fiber diet to prevent constipation and reduce straining during bowel movements.
4. Posture and Body Mechanics: Practice good posture and avoid activities that put excessive strain on the pelvic floor.

How Can I Stop My Prolapse from Getting Worse?

1. Regular Exercise: Incorporate pelvic floor exercises into your daily routine. Kegels are essential to a strong pelvic floor.
2. Healthy Lifestyle: Maintain a healthy weight, eat a balanced diet, and stay hydrated.
3. Avoid Strain: Use proper techniques when lifting objects, avoid constipation, and refrain from high-impact activities.
4. Seek Professional Help: Consult with a healthcare provider or physical therapist specializing in pelvic floor disorders for personalized guidance and treatment options.

In conclusion, while exercise plays a vital role in managing and potentially improving pelvic organ prolapse, it’s crucial to combine these efforts with lifestyle modifications and professional guidance. With consistency and the right approach, you can strengthen your pelvic floor and alleviate many symptoms associated with prolapse.

IF YOU FOUND THIS BLOG USEFUL YOU MAY LIKE:

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• Pelvic Floor Nerve Pain: A Comprehensive Guide to Understanding and Managing Discomfort

• Have I got a prolapse? Signs and symptoms explained.

• What Not To Do With Pelvic Prolapse

• Rectocele vs. Rectal Prolapse: Understanding Symptoms and Treatment Options

• 8 Amazing Facts About The Pelvic Floor

• The Ultimate Guide to Pelvic Floor Spasms

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