Figuring out how to exercise when you have a prolapse can be tricky. But please know that exercise is possible and also very beneficial when done mindfully. Don’t believe everything you read online about only being able to do stationary bike and swimming. You may have to start out slow, but if you work on restrengthening your pelvic floor muscles along with the rest of your body, you’ll be heading in the right direction!
Perform each exercise for 45-60 seconds, on each side as necessary, for 4-6 rounds or 20 minutes, whichever comes first. Make sure you take about a minute break in between each round.
1. Narrow Squats
2. Banded Rows
3. Dead Bug
4. Donkey Kicks
5. Banded Triceps Extension
If any particular move makes you feel that heaviness in the vagina or like you’re pushing your breath forcefully into your vagina, back off a bit. Reevaluate your breathing strategy and try again. If you’re still feeling that way, you may not be ready for that particular exercise just yet.If you need guidance with your breathing strategy, reach out to me!