Exercises for prolapse

Strengthening the deep pelvic floor

In the event of a prolapse, it is valuable in all cases to train and activate the pelvic floor muscles. If you suffer from a serious prolapse, always consult your doctor, gynecologist or pelvic floor specialist first.

I would like to share a series of valuable exercises that help strengthen the deeper muscle layers in the pelvic floor, so that the pelvic floor can support the internal organs more. These exercises are valuable if there are complaints such as prolapse, or if the pelvic floor muscles are not strong. The exercises help to increase awareness of the pelvic floor, because you learn to move different muscle groups separately (isolate).

Strengthen the various deeper muscle groups in your pelvic floor, and learn to move and relax these groups independently of each other.

In fact, all pelvic floor exercises are suitable for a vital pelvic floor; Read a more general overview of exercises for a healthy pelvic floor here.

You can do the exercises I give below with or without an egg. If you want to actively work on your complaints, you can also do this series of exercises as a short break, for example, when you are sitting in front of the computer (so without an egg).

• Do these exercises sitting on a chair!
• You can lean back a little on your chair so that you can relax your body

There are a number of tricks you can use; find out for yourself what works!
While experimenting with the following, alternate sides; so you don't just practice on one side.

When you start with these exercises, it is very normal that you do not yet feel in detail exactly which muscles you are contracting. In the beginning, imagine which muscles you are contracting, as you practice you will learn to contract more and more precisely and learn to move the different muscle groups separately.

• Side/back of pelvic floor (clear difference between left and right):
  • If you look forward, we will tighten the side/back of your pelvic floor (Levator ani (Pubecoccygeus).
    • Pull the bottom of your buttock on one side; if all goes well, you will feel your hip rise slightly on that side, feel how the muscles at the back of that side in your vagina tighten at the same time, and try to keep the other side relaxed
    • Do the same but push your knees slightly apart.
    • Do the same and keep the heels of your feet together, but turn your toes outward.
    • Lift your hip bone slightly on one side, while tightening the muscles on that side
    • You can also push your pubic bone slightly forward in the opposite direction of where you tighten your pelvic floor at the back.
      • If you are carrying an egg: press the egg against the opposite side of your pelvic floor with your pelvic floor muscles. Try to relax the other side as much as possible, so that the egg can be received there.
  • And now the other side!
  • Repeat!
• Side/front of the pelvic floor (here you can alternate left and right during the exercise)
  • We now focus on the deeper muscles behind the vulva (Urogenital diaphragm).
    • Pull your pee opening in slightly
    • Try to pull the top part of your thigh (near your groin) on one side in the opposite direction towards your back
    • Check where your sit bone is, concentrate on the area at the bottom of your thigh, pull it up towards your sacrum
    • Pull the very bottom part of your abdominal muscles towards your sacrum, (also try to make a difference between left and right here)
    • Push your knees together
    • Put your heels outwards and push your toes towards each other
      • If you are carrying an egg, and you have found the muscles, push from (right/left) in front of the egg to the back in the opposite direction, relaxing the muscles at the back, so that you can receive the egg.
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  • Repeat 🙂
• Relax!!!
  • Consciously relaxing the pelvic floor is at least as important as doing the exercises. If you do not do this, you will create imbalances.
    • Move your pelvis as feels comfortable, for example circular or rocking movements.
    • Breathe out deeply a few times, and imagine that you are exhaling through the pelvic floor, as if your exhalation is flowing out through your pelvic floor. This ‘coil’ you get rid of the tensions that may be there after practicing. If you feel that any tension does not go away immediately, continue with it for a while, or combine it with exercise in between as you like.
• Perineum
  • Pull your perineum up; your perineum is between your vagina and your anus, hold for 15 seconds & relax
    • If you are carrying an egg, pull the egg up and push it against your cervix
  • Repeat 2 more times
• Anus
  • Retract your anus (up), hold for 15 seconds & relax (repeat 2 more times)
    • Try to move the left and right sides of your anus separately and alternate
• Sacrum
  • Retract your sacrum (even if you can't imagine this, hold for 15 seconds & relax (repeat)
    • Try links & right
      • If you are carrying an egg, imagine yourself delicately lifting it and presenting it to your G-spot
• ALL TOGETHER!
  • Rotate in circles with your pelvis on your chair (both left and right), if you are carrying an egg, push the egg away from where you are in the opposite direction. If you don't carry an egg, imagine that you do
• Relax!!! (SEE ABOVE)