Prolapse Exercise for Fitness – 5 Pelvic Floor Safe Exercises

Prolapse Exercise to Choose and Exercises to Avoid prolapse exercise

Prolapse exercise for fitness needs to avoid pelvic floor strain while allowing you to exercise at a moderate intensity.

Read on now to learn:

  • 5 pelvic floor safe fitness exercises
  • Fitness exercises to avoid or modify if you have a prolapse or previous prolapse surgery.

This prolapse exercise information applies to women with; uterine prolapse, prolapsed bladder (cyctocoele), rectal prolapse (rectocoele) and also after prolapse surgery (with your Medical Specialist’s approval to commence general fitness exercise).

5 Pelvic Floor Safe Fitness Exercises

The most appropriate fitness exercises for women to perform to reduce the likelihood of pelvic floor strain are exercises known as low impact exercises.

Low impact exercises involve you exercising and moving with at least one foot in contact with the ground. Low impact exercises will minimise the stress on your pelvic floor. Try to avoid high impact exercises with two feet off the ground which cause jarring forces through your legs and increase strain on your pelvic floor.

1. Walking

Walking tips to protect your pelvic floor:

  • Choose flat surfaces;
  • Wear well cushioned shoes;
  • Mix up your walking surface;
  • Wear support briefs (underwear) to help support your abdomen and pelvic floor;
  • Walk in the morning rather than the end of the day when your prolapse is worse and your pelvic floor fatigued;
  • Do a couple of short sessions rather than one long session for comfort, especially if your prolapse is large; and
  • Bush walking is a great from of exercise, choose walks that are comfortable for your body and not too demanding.

2.  Cycling

Cycling tips to protect your pelvic floor: prolapse exercise

  • Cycle on flat surfaces;
  • Use gears that are light on your legs so that you avoid pushing heavily through your feet;
  • Sit in the saddle rather than standing up to cycle; and
  • Stationary cycle is an ideal fitness and weight loss exercise for women with pelvic prolapse.

3.  Water-based exercise

Water exercise tips to protect your pelvic floor:

  • Exercise in water that is deeper than your chest level to reduce strain on your pelvic floor;
  • Water walking is an ideal exercise, try side stepping and backwards walking;
  • Aqua aerobics classes can be an enjoyable way to exercise in a group, just be sure to keep the exercises low impact and avoid intense abdominal exercises in these classes; and
  • Swimming laps of a pool using freestyle, breaststroke and backstroke will help you exercise your heart, lungs and muscles and place minimal pressure on your pelvic floor.

4.  Dancing

Dancing tips to protect your pelvic floor;

  • Choose low-impact dance styles such as ballroom, country and western, Latin-American and belly dancing  which usually place minimal stress on your pelvic floor.

5.  Low-impact exercise classes

  • Low impact exercise classes such as Tai Chi, fit ball and cycle classes will usually minimise pressure on your pelvic floor as you exercise; and
  • Use caution in Yoga and Pilates that can sometimes incorporate intense core exercises which can increase the strain on your pelvic floor and your prolapse or your prolapse repair.

Prolapse Exercise to Avoid or Modify

Exercises that involve both your feet being off the ground at once or those that involve stepping heavily are called high impact. These types of exercises may worsen your symptoms and increase stretch and strain on your pelvic floor. High impact exercise should be avoided to prevent possible worsening of your prolapse or recurrent prolapse after prolapse repair surgery.

High impact exercises that increase pressure on the pelvic floor include:

  • Running;
  • Jumping;
  • Skipping;
  • Basketball/netball;
  • Competition tennis or squash; and
  • Group fitness exercise classes that involve running and jumping.

Before Commencing Fitness Exercises

Always check with your doctor before commencing any new exercise program, particularly if you are very unfit or if you have never exercised previously. Women with pelvic prolapse symptoms and after pelvic surgery can usually perform some form of exercise for their their fitness and to maintain their general health and well being. Safe prolapse exercise involves low impact fitness exercises that promote pelvic floor support and avoids high impact exercises with the potential to strain your pelvic floor and worsen pelvic floor dysfunction.

prolapse exercisesABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Prolapse Exercises Inside Out. Prolapse Exercises is a complete exercise guide for women with prolapse and after prolapse surgery seeking to exercise safely and protect their pelvic floo

Comments

  1. I had an anterior repair 2 weeks ago and was delighted to come across your website, which has proven particularly helpful and positive, especially the exercise videos. Prior to the surgery we had just returned from Nepal where we hiked to Annapurna Base Camp and I feel that I’m losing all my hard-earned aerobic and leg fitness as each day passes !! Is there anything at all I can do to prevent this from happening ? The program I have been given includes pelvic floor exercise, abdominal bracing, gentle walking 30mins x 3 per week by 6 weeks, avoidance of prolonged standing and lifting <1kg for 6 weeks then < 3kg for the next 6….. all of which seem fairly universal. In particular I'm interested in when I can start riding my bike and walking up the 176 steps of the local Telstra tower again !!

    • I have a vaginal wall prolapse and have ordered your book.  Could you tell me what sort of exercises are safe in the meantime, eg swimming, cycling or walking.  I feel a bit lost.  I'm 60 but far from over the hill. Thank you so much

  2. Good morning,
    Thank you for your ebook…was able to read it, plus other tips from your website which gave me many helpful tips even while hospitalized.
    I had anterior repair, vag hyst, TOT May 4.
    When would it be safe to ride my bike?
    I have started riding recumbent stationary bike @ gyn plus elliptical for cardio.
    Thank you for responding!

  3. Hello – and thanks for a very informative website.

    One question I haven’t found answered anywhere: Does using a rebounder for exercise reduce the impact enough to avoid making a moderate cystocele wore? My routine involves a gentle jog on the rebounder, as well as some little jumps with both feet off the surface.

    Many thanks.

    • Michelle Kenway says:

      Hi Deb

      When using the rebounder you can reduce the impact on your pelvic floor with a gentle approach that you describe by keeping one foot in contact with the rebounder throughout the exercise and avoiding having both feet off the surface at once. Jumps are best left out of a program with moderate cystocele as there will be a degree of unecessary impact on the pelvic floor regardless of the fact that it is a trampline surface.

      Regards
      Michelle

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  1. [...] Choose appropriate fitness exercise  (low impact) for prolapse protection where at least one foot remains in contact with the [...]

  2. [...] is transferred to the pelvic floor and lower body. This is why prolapse symptoms often feel worse inappropriate fitness exercises such as running and jumping. When repeated over extended duration, high impact exercise can [...]

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