Pelvic Floor BLOG

Prolapse Exercises

4 Exercises for Prolapse

There are 4 types of exercises that you need to resolve your prolapse. Let’s face it, Kegel’s are just not enough, but this video is going to show you the exercises you need to actually get results. Imagine living without aching, bulging, heaviness or leakage? Pelvic Floor exercises can be SO successful for resolving a prolapse, but you need to be incorporating the right ones to see results. These 4 methods is how I resolved my own prolapse, and helped hundreds of other women do the same. Let’s dive in:

  1. Strengthen and lengthen- The latter is often overlooked. Most of us have heard of Kegels, which does an isolated contraction of our pelvic floor, but have never thought about the relaxing it part, which is just as important. WE need to know how to fully lengthen our pelvic floor before we learn how to contract it. It makes for much more efficient strengthening. If we think about a Kegel as lifting a marble into our vagina, it's equally as important to learn how to lower our marble all the way back down to the bottom. There are some yoga poses that are great at adding a little stretch to our pelvic floor as we practice fully lifting and fully lowering our marble. Do you know how to lower your marble?

  2. Gravity- Lets think about when we feel our prolapse the most- we feel it in more weight bearing positions- for example, standing or walking, as opposite to lying or even siting. We tend to feel it more after prolonged periods on our feet, or after we have been more active, as opposed to when we are lying in bed. So what does this have to do with exercises? We can’t do Kegel’s in bed, and expect it to help us when we are standing up, now with our pelvic floor having to work against gravity and with the weight of our organs sitting on it. If we want our pelvic floor to work against gravity, we need to strengthen it that way too. We can’t resolve a prolapse by doing Kegel's in bed.

  3. Movement- again, our prolapse tends to be worse after times where we have been moving, so we need to teach our pelvic floor how to move! Strengthening it incorporating movement will challenge your pelvic floor more, which leads to more strength, but it also makes it more functional and resilient to us moving around throughout the day.

  4. Pressure Management- When we go to cough, sneeze, lift something, etc. there is a tremendous amount of pressure that goes down to our pelvic floor, and if we are not managing that pressure the way we are supposed to, we are going to end up with extra pressure on our prolapse all day long, which could worsen it. If we can take charge and learn how to manage that pressure properly, we can lift a huge weight off of it throughout the day. Now suddenly, we can get to the end of our day and hey- I don’t feel anything today!

If your exercise routine for prolapse doesn’t include these 4 things- you are missing out in a great deal of improvement. Doing (the right) exercises is the first line of treatment against resolving a prolapse and can be so successful!


If you’d like more information- check out my absolutely free webinar on prolapse- where we are going to dive into what exactly a prolapse is and what that means for you, what you need to be doing and what my secret ingredient is for resolving it!

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