Best Pelvic Floor Exercises for Prolapse
A pelvic organ prolapse occurs when one or more of the organs in your pelvic floor, such as your bladder, uterus, or rectum, drop down into your vagina. This can happen due to weakened pelvic floor muscles, which can be caused by childbirth, aging, obesity, chronic coughing, or straining during bowel movements.
While prolapse can be a concerning condition, there are things you can do to help manage your symptoms and improve your quality of life. One of the most effective ways to strengthen your pelvic floor muscles is through targeted exercises.
Here are some of the best pelvic floor exercises for prolapse:
1. Kegel Exercises
Kegel exercises are the most common and effective way to strengthen your pelvic floor muscles. They involve contracting and relaxing the muscles that you would use to stop the flow of urine.
How to do Kegel exercises:
- Identify your pelvic floor muscles: Imagine you're trying to stop the flow of urine or gas. The muscles you contract are your pelvic floor muscles.
- Contract your muscles: Hold the contraction for 3-5 seconds, then relax for 3-5 seconds.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Tips:
- You shouldn't feel any straining in your legs, stomach, or buttocks.
- Focus on isolating your pelvic floor muscles.
- Don't hold your breath while doing Kegel exercises.
2. Squat with a Squeeze
Squats are a great way to strengthen your entire lower body, including your pelvic floor muscles. By adding a squeeze to your squats, you can target the pelvic floor specifically.
How to do squat with a squeeze:
- Stand with your feet shoulder-width apart.
- Lower yourself down as if you're sitting in a chair, keeping your back straight and your core engaged.
- As you come back up, squeeze your pelvic floor muscles for 3-5 seconds.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
3. Bridge with a Squeeze
Bridge exercises are another effective way to strengthen your pelvic floor muscles while also engaging other important muscles.
How to do a bridge with a squeeze:
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the floor, squeezing your glutes and core.
- As you lift, contract your pelvic floor muscles for 3-5 seconds.
- Lower your hips back down to the floor, relaxing your pelvic floor muscles.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
4. Pelvic Floor Muscle Activation Exercises
These exercises can help you to learn how to isolate and contract your pelvic floor muscles more effectively.
Example exercises:
- Coughing: Pretend to cough and notice how your pelvic floor muscles respond. This helps you to feel the muscle contraction.
- Lifting: Imagine you're lifting something heavy and contract your pelvic floor muscles. This will help you understand the proper contraction.
5. Breathing Exercises
Deep breathing exercises can help to relax your pelvic floor muscles and improve your overall pelvic floor health.
How to do deep breathing exercises:
- Sit comfortably with your back straight.
- Inhale slowly through your nose, filling your lungs completely.
- Exhale slowly through your mouth, emptying your lungs completely.
- Repeat: Do 5-10 repetitions, 2-3 times a day.
6. Biofeedback Therapy
Biofeedback therapy is a technique that helps you learn to control your pelvic floor muscles by providing visual or auditory feedback. This therapy may be particularly helpful for individuals who have difficulty isolating and controlling their pelvic floor muscles.
Additional Tips for Managing Prolapse
- Maintain a healthy weight: Being overweight or obese can put extra strain on your pelvic floor muscles.
- Avoid straining: Avoid constipation by eating a high-fiber diet and drinking plenty of water. Also, avoid straining when you lift heavy objects.
- Wear a pessary: A pessary is a device that can be inserted into your vagina to support your pelvic organs.
It is important to consult with your doctor before starting any new exercise program, especially if you have prolapse. They can assess your condition and recommend appropriate exercises for you.
