Ten Step Guide to Pelvic Floor Safe Strengthening for Prolapse
Taken from Michelle Kenway, Prolapse Exercises, Inside Out.
- Avoid heavy lifting. Keep your weights to a manageable range. No breath holding. Lifting weights from waist height is preferable to lifting weights from ground level.
- Lift with good posture. Maintain a normal low back curve and tone your pelvic floor and lower abdominal muscles.
- Maximize pelvic floor support. Activate your pelvic floor muscles before enduring more intense resistant exercises. Adhere to your regular pelvic floor strength training exercises.
- Exhale with effort. Breathe out with the effort of your exercise whether it is lift, push, or pull to reduce the pressure on your pelvic floor.
- Choose supportive positions. Perform your resistant exercises lying or sitting down whenever possible to eliminate the added force of gravity on your pelvic floor.
- Avoid intense abdominal bracing. Avoid strong abdominal bracing during resistance training. Intense abdominal bracing will increase downward pressure on your pelvic floor.
- Progress gradually. Progress strength training exercises with the lightest available weight or resistance increments.
- Take care when fatigued and rest. When you are tired or unwell, your pelvic floor muscles may not work as effectively for support and you may be more prone to prolapse symptoms or injury. Take breaks when necessary.
- Time your exercises. Short regular bouts of resistance training are just as effective as longer sessions and may help you manage prolapse symptoms.
- Avoid or modify aggravating exercises. Listen to your body and notice any prolapse symptoms during or after strength exercises. Modify your program accordingly.