Women’s pelvic floor muscles tend to weaken when they age, especially after childbirth. Therefore, there’s a pelvic organ prolapse condition that many women experience. Many women who have it are curious to know if they can still exercise, and the good news is—they can.
Pelvic organ prolapse is pretty common and can affect young and older women. However, it’s more common post-partum. The stress of pregnancy, labor, and delivery can weaken the pelvic floor muscles and support tissues of the organs, which results in prolapse.
Prolapse has the following symptoms:
The symptoms may increase when walking or standing, and they may improve when lying down.
There are five types of pelvic organ prolapse:
Pregnancy is the most common cause of pelvic organ prolapse, especially women who had multiple pregnancies. Other causes may include complicated vaginal delivery, overweight, smoking, menopausal hormonal changes, age, and genetics.
Having pelvic organ prolapse is not the end of the world. You can still maintain an active lifestyle even with this condition. Here are some of the exercises that you can do:
Kegels, which is also known as pelvic muscle training, is the practice of contracting and relaxing the pelvic floor muscles. This exercise is most beneficial for women who frequently experience urine leakage when they sneeze, laugh, jump, or cough. It works the pelvic floor muscles.
Perform Kegels by contracting the muscles and holding it for five seconds. Release for five seconds and do this ten times at least thrice a day.
The good thing about squats is that it engages the largest muscles in your body. Make sure that your form is right and solid before you do this exercise. Do this for 15 reps at least once a day.
Doing aerobics such as walking, swimming, cycling, etc., at least 20 to 30 minutes, three to five times a week will be helpful for your condition. Not only will this help your cardiovascular system, but it will also keep your muscles, tendons, and ligaments strong.
You can also do low-impact resistance training at least two to three times a week. Resistance training is an excellent exercise because it can help increase your muscle strength.
When you have pelvic organ prolapse, it’s best to stay away from high-impact exercises, such as heavy lifting, leg presses, abdominal crunches, and planks. Why? These exercises can create more intra-abdominal pressure, which will cause your pelvic floor to bulge even more. It’s best to swap put these activities with low to no-impact exercises.
Despite your pelvic organ prolapse, exercise is still essential. You can do low to no-impact exercises several times a week to keep your body and mind stronger.
Kegelmaster is a unique vaginal exerciser that can help strengthen and tighten pelvic floor muscles. Get in touch with us today to learn more!