Pelvic Prolapse

Scroll down for pelvic prolapse exercises that help you:

  • Exercise safely
  • Strengthen your pelvic floor
  • Relieve pelvic prolapse symptoms
  • Reduce your risk of pelvic prolapse worsening or repeat prolapse surgery

Start Your Prolapse Exercises Here

Expert Pelvic Floor Physical Therapy videos and information

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Physio Safe Leg Exercises (Hips, Butt & Thighs) for Prolapse & After Prolapse Surgery
Plank Variations
Plank Variations for Your Core With Prolapse Problems or After a Hysterectomy
Exercise after prolapse surgery
How Long to Wait for Safe Return to Exercise After Prolapse Surgery?
Pelvic pain
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When to contract your pelvic floor
When to Contract Your Pelvic Floor During Exercise
Side Plank
Side Plank Abdominal Core Exercise for Women With Prolapse
How to Keep Your Zumba Workout Safe for Your Prolapse
Prolapse coping
How to Cope With Your Prolapse and Feel Good Again
Abdominal bracing exercises
Abdominal Bracing Exercises to Strengthen Your Spine and Protect Your Prolapse
Prolapse surgery questions to ask
20 Prolapse Surgery Questions you Need to ask Your Doctor Before Surgery
View More


What is a Pelvic Prolapse?

Pelvic prolapse

A pelvic prolapse diagnosis is made when one or more of the pelvic organs move down into the vagina.

This condition usually occurs when the bladder, rectum or uterus (shown right) move out of position.

Pelvic prolapse occurs when the strong tissues that support the pelvic organs weaken and stretch. These structures include the pelvic floor muscles and ligaments.

What Does Pelvic Prolapse Treatment Involve?

Pelvic prolapse treatment depends on the severity of the prolapse.

When the prolapse is mild to moderate treatment may involve:

  • Kegel or pelvic floor exercises
  • Modifying relevant contributing lifestyle factors e.g. body weight, high impact exercises
  • Fitting a support pessary

When the prolapse is moderate to severe, treatment may involve:

  • Kegel exercises
  • Modifying relevant lifestyle factors e.g. body weight, high impact exercises
  • Fitting a support pessary
  • Prolapse surgery (with or without a hysterectomy)

1. Kegel Exercise for Pelvic Prolapse

a. Mild to Moderate Pelvic Prolapse

For women with mild to moderate prolapse Kegel exercises can:

  • Reduce prolapse symptoms
  • Lift the pelvic floor so that the prolapse sits higher in the pelvis

b. Severe Pelvic Prolapse

Kegel exercises will be unlikely to improve prolapse symptoms in women with severe prolapse.

Management with more severe prolapse usually involves fitting a vaginal support pessary or prolapse surgery.

After prolapse surgery women may benefit from pelvic floor exercises. Pelvic floor strengthening after prolapse surgery may improve long term pelvic support and reduce the risk of repeat prolapse.

Correct Technique for Kegel Exercises with a Prolapse

Using the correct technique for doing your Kegel exercises with a pelvic prolapse involves:

  • Locating your pelvic floor muscles around your pelvic openings
  • Squeezing and lifting at the same time, in and around your three pelvic openings
  • Release and relax your pelvic floor muscles
  • Rest briefly before repeating this exercise again

Tips for Kegel Exercises with a Prolapse

Tips for improving your pelvic floor training with a prolapse include:

  • Exercising your pelvic floor muscles when you’re well rested (i.e. in the morning)
  • Positioning your body so that you can best feel your pelvic floor exercises
  • Trying to do your Kegels lying down if your pelvic floor is weak or tired
  • Using a support pessary to lift your pelvic floor and unload your pelvic floor muscles

2. Pelvic Prolapse Exercises for Health and Fitness

Physical activity is an important part of pelvic prolapse management. Some women with prolapse problems cease exercising altogether. Sometimes this is due to fear of prolapse worsening or because of the symptoms they suffer when they exercise.

Appropriate physical activity can help you manage your prolapse by:

  • Managing your body weight
  • Maintaining your overall physical strength and fitness

Women with prolapse can usually continue to exercise safely and reduce symptoms with pelvic floor safe exercises.

The approach to staying active with prolapse problems should be twofold:

1. Choosing pelvic floor safe exercises
2. Improving your pelvic floor support (e.g. pessary and/or pelvic floor training)

Pelvic floor safe (modified) exercises for pelvic prolapse include:

Prolapse Exercises Saver Pack

Workout DVD and Prolapse Exercises e-Book Pelvic Prolapse Saver Pack

with Physiotherapist Michelle Kenway

Learn how to exercise safely, strengthen your prolapse and reduce your risk of pelvic prolapse worsening.

Prolapse Exercises Saver Pack is the complete exercise solution for women with pelvic prolapse who are seeking to exercise safely and protect the pelvic floor from injury.


Pelvic Exercises Physiotherapy


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