So, we're back for Part 2, diving deeper into the world of prolapse and how it impacts the daily lives of women like you.

Understanding Prolapse Symptoms:

Let's be real – the symptoms of prolapse can vary based on the severity and where it's happening. We're talking painful sex, challenges reaching orgasm, pesky constipation issues, and a lot more. Prolapse can really throw a curveball into various aspects of your life.

Tackling Exercise Apprehensions:

Now, we know that the idea of exercising with prolapse might raise some concerns. But guess what? Staying active is crucial. 

5 key tips to guide you through exercising with prolapse:

• Strengthen Your Pelvic Muscles:

Exercises to benefit the pelvic floor muscles are ideal to add to a workout regime, even for women without prolapse. The beginning stages of Pelvic floor exercises—known as Kegels— begin to strengthen the muscles in the lower part of the pelvis. Kegels can begin improve the symptoms in mild and moderate cases and sometimes prevent the organs from slipping down further.

Everyone has head of and done kegels. Most of the time they are not done correctly.

And, it’s important to remember that kegels aren’t the answer. They are a small part of helping a small number of people- so if they didn’t work for you ... .of course not .That’s just learning how to actively engage the pelvic floor. You wouldn’t expect to get fit from learning to flex your bicep would you?

We would never give someone a kegel alone and expect it to help anything. 

We have to build on that foundation and integrate breathing, pressure management of the core canister, lifting, jumping, being in positions where the pelvic floor is at a disadvantage…and then get your heart rate and breathing up and do it again.

That way, you’re prepared for whatever life throws at you (without having to think or worry)….which is definitely more than laying on a table or standing still.

Beyond just pelvic floor muscles, add in some aerobic exercise three to five times a week, such as walking, cycling, or swimming; and resistance training two to three times a week – it's your ticket to stronger muscles and an integrated core. Oh, and yoga? That's a great way to both strengthen your core and manage stress.

• Mind Your Technique:

With prolapse, your exercise approach needs a tweak. Lighten those weights and add tempo (three seconds when lowering the weights) to ease pressure, avoid breath-holding (no pressure increase down there!), adjust squat and lunge depth, avoid wide legged movements until we get control down, and hold off on certain abdominal exercises like crunches and sit ups that increase pelvic pressure until we can do them with good pressure management.

It's all about maintaining supported positions for the pelvic floor, and managing pressure in the core canister with proper mechanics and breathwork..

• Adapt or Modify Risky Moves:

Certain workout moves can be risky, especially when it comes to prolapse. Adapt the exercise or find alternatives. Remember, deep squats with heavy weights might not be your best friend right now. Find modified versions that work for you.

This is usually hardest for those of you taking group fitness classes (F45 and CrossFit anyone?!) because you want to be doing what the rest of the class is.

Don’t worry, you will be. Our pelvic floor physical therapy  will work with you to have a plan for modifications (for now), and a plan to get back at it without modifications as fast as possible!

• Look for Special Equipment when possible:

Some activities can impact your genital region, specifically.

If you cycle, for instance, the saddle on your bike can exert pressure on the perineum (the area between your vagina and anus), and can impact genital sensation. There are different types of saddles, from traditional to cutout, and wider saddles that may reduce perineal pressure and overall total saddle pressure.

Bike fit in terms of handlebar height also has an impact. Handlebars positioned lower than your seat can be associated with increased pressure in the perineum, likely due to leaning forward when you ride. You can definitely keep cycling, just find a saddle that’s comfortable for you, and be sure to take breaks from cycling if/when the genital area becomes numb or hurts.

• A Friendly Reminder: Ask the Experts:

Don't let prolapse hold you back from an active life. Proper exercise can help with the emotional and physical challenges that often come with this condition. And if you need guidance tailored to you, consider a free 15-minute phone consultation with our team. We’re here to support you in managing your prolapse and staying active – because your well-being matters.

You've got this!