Exercise Considerations for Prolapse
- Learn how to activate your pelvic floor muscles
- Use this activation especially immediately before a “lift” and “push”
- Learn to lift with good posture, especially in the low back
- Exhale—NO holding of breath
- Choose a better position to decrease strain on the pelvic floor
- Keep legs close to hip width apart
- Think about gradual increase in resistance; stop when tired
- Be careful when using weighted machines, especially abdominal, leg press, full push ups, wide leg squats, and dead lifts
- Choose different aerobic exercises and low impact activities
- NO MORE SIT-UPS
- Avoid constipation
- Control all other variables such as straining to void/evacuate
- Position yourself appropriately on the toilet