A question I am often asked is can you give me "Pelvic Organ Prolapse during Pregnancy Exercises?" First, pelvic organ prolapse (POP) is common in women during pregnancy so today I want to share with you some exercises you can do.
What I want you to know is that it won't get better on its own so you will need to seek help.
Your pelvic organs include the bladder, uterus and bowel. They are held in place by tissues called 'fascia' and 'ligaments'. These supporting tissues help to join your pelvic organs to the bony side walls of the pelvis and hold them inside your pelvis.
Your pelvic floor muscles hold up your pelvic organs from below. If your pelvic floor muscles are weak, then your pelvic organs might not be held in their right place. As a result, they may bulge or sag down into the vagina.
1. Pelvic organs may bulge into the front wall of the vagina (cystocele).
2. Through the back vaginal wall (rectocele or enterocele).
3. The uterus may drop down into the vagina (uterine prolapse).
1. Urinary tract infections.
2. Difficulty emptying your bowel.
3. Heavy sensation or dragging in the vagina.
4. A lump bulging out of your vagina.
5. Your bladder not emptying as it should.
6. Weak urine stream.
7. Sexual problems (pain or less sensation).
Often it is childbirth that is the main cause of a prolapse. On the way through the vagina, the baby can stretch and tear the supporting tissues and pelvic floor muscles. The more vaginal births you have, the more likely you are to have a prolapse.
What you can do is to strengthen your pelvic floor muscles.
Your pelvic floor muscles can be made stronger with the right exercises. And I will show you these exercises!
1. Cystyocele (bladder drops and bulges into the vaginal canal).
2. Rectocele (large bowel or rectum bulges into the vaginal wall).
3. Enterocele (intestines).
4. Vaginal vault (vagina caves in on itself, possibly after uterus is removed-hysterectomy).
5. Uterine (uterus).
In this short 7-minute Gentle #PostpartumExercise routine focused on assisting recovery from a #PelvicOrganProlapse particularly after birth.
Building on from Pelvic Organ Prolapse Exercise Video 2; this workout is longer at 9-minutes including all four kneeling exercises to help progress your recovery.
Building on from Pelvic Organ Prolapse Circuit 3 this circuit is longer at 11-minutes including supine exercises on your back without the assistance of a pelvic lift with a cushion.
From my planning for pregnancy plan, pregnancy workouts, Core Rehab for Mamas program to my Stronger Mama Challenge; I have a program to help you be a healthy, fit and strong mama for life!
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