Is Zumba safe with a prolapse?
Can you modify Zumba to reduce prolapse symptoms and your risk of prolapse worsening?
Yes! Fortunately many Zumba moves can be modified to help you enjoy your Zumba workout and reduce your risk of prolapse worsening.
This Pelvic Floor Physical Therapist information teaches you how to modify the Zumba dance moves in 2 popular Zumba fitness workout videos (scroll down).
There are some Zumba moves that should typically be avoided and modified by women with prolapse problems.
The two different styles of Zumba discussed below help you understand how to modify potentially unsafe dance moves and enjoy your Zumba workout.
International best selling prolapse exercise guide for women with prolapse and after prolapse surgery.
Prolapse Exercises teaches you how to:
1. Avoid Repeated High Impact Jumping
This Zumba routine is mostly low impact exercise (i.e. at least one foot remains on the ground throughout the routine).
Low impact Zumba moves help you protect your prolapse when compared with high impact dance moves.
If you have prolapse problems it’s best to avoid high impact moves that involve repeated jumping, hopping or skipping and heavy landing. Repeated high impact exercises can force the pelvic floor (and prolapse) downwards during Zumba classes. This can cause prolapse symptoms during and after your workout.
How to Modify High Impact Dance Moves
Video 30-40 secs: modify the jump to a side step move
Video 2.42-2.51 secs: modify the jump to a side step move
2. Avoid Wide Leg Squat Dance Moves
The wide leg squat position causes some women to experience prolapse symptoms, especially when this position is maintained as shown in this video.
The wide leg standing squat is easily modified by standing with the legs closer together while keeping both knees bent to work the thighs.
How to Modify Wide Leg Squats for Zumba
Video 1.0-1.13 secs: modify by standing with your feet approximately shoulder width apart and both knees bent
Video 3.07-3.34 secs: modify by standing with your feet approximately shoulder width apart and both knees bent
Arm Moves
The arm moves in this Zumba routine are non-problematic for the pelvic floor and can be enjoyed with confidence.
1. Avoid Repeated High Impact Landing Moves
This Zumba routine contains a large number of high impact moves.
You can modify these high impact moves to reduce impact and the risk of overloading the pelvic floor during your workout.
How to Modify High Impact Dance Moves
Video 0.00-0.21 secs: avoid high impact side to side single leg landing jumps and modify these with low impact side steps
Video 0.58-1.14 secs: avoid high impact side to side single leg landing jumps and modify these with low impact side steps
Video 1.39-1.44 secs: avoid high impact side to side single leg landing jumps and modify these with low impact side steps
Video 2.01-2.29 secs: avoid wide leg jumps and modify with standing in one position or with small steps forwards or side to side steps
Video 2.46-3.05 secs: avoid knee lift hop and modify with knee lift no hop. Modify the side to side gallop move with a side to side step together move.
Hip and Upper Body Moves
The hip and arm moves in this video don’t create excessive load on the pelvic floor and can usually be performed with confidence.
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