Effective Exercises for Prolapsed Uterus Relief

Best Exercises for Prolapsed Uterus

If you have a mild prolapse, certain exercises can help you feel better and stay strong. Here are the most helpful types:

1. Hypopressives

Hypopressives utilize various postures and deep breathing techniques to strengthen your pelvic floor and core. Unlike crunches or sit-ups, these moves do not put pressure down into your pelvis. Instead, they create a lifting effect from the inside.

Here's how hypopressives are helpful:

1. Activating the pelvic floor muscles gently.
2. Lowering pressure in your belly, which takes the load off your uterus.
3. Helping you stand taller and move better by improving your posture.
4. Promoting better breathing, which transports sufficient oxygen to your muscles.

2. Postural Training

Your posture affects your pelvic floor more than you might think. Your core muscles are at their best state when your spine and pelvis are aligned properly. The alignment also means better support for your uterus and less strain below.

Focus on your breath pattern, instead of breathing into your abdomen, focus on Diaphragmatic Breathing.

1. Diaphragmatic Breathing: It involves breathing deeply into your rib cage. Doing so helps your diaphragm move freely, which has a positive effect on your pelvic floor.

3. Bridge Pose with Pelvic Floor Awareness

Bridge pose is a simple, safe way to strengthen your lower body and engage your pelvic floor at the same time.

Follow these steps to do the pose properly:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Press your feet down and lift your hips toward the ceiling.
3. As you lift, connect your pelvic floor, lower abdominals and glute muscles.
4. Hold for a few seconds, then roll back down through your spine.

4. Other Helpful Poses: Aphrodite and Maya from Low Pressure Fitness

Low Pressure Fitness (LPF) uses slow movements and special breathing techniques to build strength without adding pressure. Two LPF poses are especially useful:

Aphrodite: Lie on your back with your knees bent and feet flexed. Keep your arms by your side, with your palms facing downwards. Take three breaths and an apnea and then push your heels into the ground and float your pelvis up reaching through the knees, taking your arms back behind you. Then, take a breath and roll back down.

Maya: On forearms and knees, toes tucked under. Lengthen the spine and let the forehead gently find the floor. Take 3 breaths and an apnea.

Exercises to Avoid

Some movements put too much strain on your pelvic floor. These include:

1. Jumping and running
2. Heavy lifting
3. Crunches or sit-ups
4. Deep squats
5. Prolonged standing or walking without breaks

You should also avoid exercises that force you to hold your breath or bear down. This increases pressure and can make prolapse worse.

Getting Started With Hypopressives

For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.

She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.