Pelvic Prolapse Exercises for Strength and Support

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Scroll down for pelvic prolapse exercises that help you:

  • Relieve your pelvic prolapse symptoms
  • Strengthen your pelvic floor support
  • Prevent pelvic prolapse worsening
  • Avoid repeat prolapse after surgery

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prolapse exercises


with Pelvic Floor Physiotherapist Michelle Kenway

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

Prolapse Exercises is a complete exercise guide for women with prolapse seeking to exercise safely and protect their pelvic floor.


Pelvic Prolapse Exercises Overview

Benefits of Pelvic Floor Exercises for Pelvic Prolapse

a. Mild to Moderate Pelvic Prolapse

Research tells us that pelvic floor exercises (Kegels) can:

  • Reduce prolapse symptoms
  • Lift the pelvic floor to sit higher in the pelvis

b. Severe Pelvic Prolapse

Pelvic floor exercises will be unlikely to improve prolapse symptoms with severe prolapse where support pessary or surgical management is often required.

After prolapse surgery women may benefit from pelvic floor exercises to promote long term support and reduce the risk of repeat prolapse.

Technique for Pelvic Floor Exercises

  • Locate your pelvic floor muscles around your pelvic openings
  • Squeeze and lift inside, in and around your three pelvic openings
  • Release and relax your pelvic floor muscles
  • Rest briefly before repeating this exercise

Tips for Successful Pelvic Floor Exercises

  • Exercise your pelvic floor muscles when you are rested not fatigued
  • Position your body so that you can best feel your pelvic floor muscles working
  • Some women with prolapse feel their pelvic floor exercises best when lying down
  • Using a support pessary may improve your ability to exercise your pelvic floor muscles

Prolapse Exercises to Stay Active

Some women with prolapse cease exercise altogether; sometimes for fear of prolapse worsening or because of the bothersome symptoms they suffer when they exercise.

Physical activity is important in managing prolapse.

Appropriate physical activity helps women with prolapse in:

  • Managing their body weight
  • Maintaining physical strength.

Women with prolapse can often continue to exercise safely with pelvic floor safe exercises.

The approach to staying active is twofold:

1. Choosing pelvic floor safe exercises
2. Improving pelvic floor support

Pelvic floor safe exercises for pelvic prolapse include:

  • Low impact fitness exercises
  • Modified resistance training exercises and techniques
  • Appropriate core abdominal exercises

Improving pelvic floor muscle support with regular pelvic floor exercises can improve a woman’s ability to perform a variety of strength and fitness exercises.