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Prolapse Exercises that Reduce Prolapse Symptoms
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- Опубликовано: 18 авг 2024
- Prolapse exercises (Kegels) that can reduce prolapse symptoms, reduce the risk of prolapse worsening and improve pelvic floor strength with Pelvic Floor Physiotherapist and Author Michelle from www.pelvicexer...
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Benefits of Prolapse Exercises
For some women, especially those with mild to moderate prolapse, Kegel exercises with a prolapse can:
1. Relieve symptoms
2. Improve the sitting position of the prolapse
3. Reduce prolapse worsening
This video is suited to women managing:
-Uterine prolapse
-Bowel prolapse (rectocoele)
-Bladder prolapse (cystocoele)
Benefits of Prolapse Exercises
Scientific research has revealed that in women with mild to moderate prolapse, Kegel exercises (pelvic floor exercises) can:
• Decrease how often prolapse symptoms occur (1)
• Reduce the level of severity of vaginal heaviness and bulging symptoms (1,2)
• Lift the bladder and rectum so they sit higher in the pelvis (1)
• Reduce prolapse worsening in some mild prolapse conditions (3)
Correct Technique for Prolapse Exercises
Contract the pelvic floor muscles inside and around the three pelvic openings (urine tube, vagina and anus). Squeeze and lift these three openings using your pelvic floor muscles, breathing normally throughout. Relax your pelvic floor muscles and rest briefly before your next exercise.
How Many Kegel Exercises
When starting out focus on using the correct exercise technique. Complete that number of exercises you can perform with correct technique, even if it's only 1-2 exercises in a row. Your strength and endurance will improve with practice.
* Maintain each exercise contraction up to 8-10 seconds (or less when starting out)
* Repeat Kegel exercises up to 8-12 times in a row for 1 complete set of exercises
* Try to perform 3 sets of exercises daily.
Physiotherapy Tips for Successful Prolapse Exercises
*Do your Kegel exercises when your pelvic floor is rested (rather than the end of the day)
*Position yourself lying down if your symptoms are bothersome or your pelvic floor feels heavy
*Use a vaginal support pessary with your exercises
Successful pelvic floor strengthening for prolapse takes time. It may take 5-6 months to strengthen your pelvic floor depending on the strength of your muscles when starting out. Seek an appointment with a trained pelvic floor physiotherapist if you require assistance with your prolapse exercises.
Music by Aiden Kenway: www.youtube.co....
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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Thank you so much - I've just returned from a gyne visit and she suggested I use the clinic's physiotherapist for my stage 3 prolapse. I'm 76 and on just the age pension, so $99 each visit just isn’t an option. I've already done the 4 exercises and could really feel the muscles working - wondering how many repeats though. I'll watch again in case I missed it. Thank you so much once again, you've made a difference to my life!
Yessss, thank you💜 I’m sharing this to all my sisters
Lovely video Michelle, this shld be as common in education as teeth care!
One question, hve heard a few women’s Health Physios advise do all your Kegels in a row (10, hold x10 secs, 10 fast two [or latter 3]times through before bed) so you overtire the muscles before bed & you’re not spending your day wth overtired pelvic floor muscles. Ie use the strength during the day to support you, then tire the muscles before rest so they can recover.
In no way questioning your expertise or wishing to debate. This is an emerging field of study & education (thank goodness).
Hve so appreciated your work 🙏🏻
Hi Ponky great question and I think this idea may have merit too, you're right this is an emerging field and we just don't know. I try to think of pelvic floor training as I would think of muscle training in the gym and how I can get most training effect. The problem with the pelvic floor muscles and prolapse is that they're working all day. It's difficult to train fatigued muscles when the prolapse is symptomatic too (at the end of the day) however as you suggest this may be preferable to doing them in the morning. I think it's definitely worth trialing both. Thanks so much for your contribution!
Michelle Kenway oh no 😊 thank you!
I’m the age where I’m wishing we had this all younger & sounding like a reformed smoker 😂 breaking the silence by saying “we all need to talk about this like we talk about going to the dentist”
Hi Michelle, do you have a whole core, back and pelvis routine online please
@@danieljames3919 l am also suffering cystocel if l stand one hour it will comeout l am doing kegel excircise but it is not cure
Please answer forme
Thank you SOOOOO MUCH. YOUR AN ANGEL❤️🙏🏽❤️
Thank you....
Good tip doings in the morning
I’m a teen going through this. It’s very uncomfortable and wearing a bathing just makes my confidence go way down. I was going to have surgery but I have to be fully developed. (I’m 12)
I have stage 2
How did it go?
I’m 13 and had it for a year now I’m scared
Hey how are you now
@@halo9993how are you now ?
If this doesn’t help do I need to do surgery I’m scare I’m 13 year old female and I’m scared to go to the doctor
Go to the doctor!
Do Hypopressives
Surgery should be the last option
I hesitate to comment since it’s been 2 years and I’m pretty sure you have already done something about it. But I want to say I totally understand. I’m 68 and it had me scared. I’m don’t want surgery. All that down time and such. Anyway, I have started doing exercises to strengthen my pelvic floor, daily. There is a video available on Amazon called Habit that helps. And lots of Michell Kenway and others with exercise videos that can help on Utube.
My uterine prolapse has been getting better because of my exercises. I’m not where I want to be yet, but I’m hopeful I will be able to completely avoid surgery.
I know surgery works great for many, many women. My mom had surgery for a uterine prolapse and never had another problem.
I would just rather do exercises and live with it slightly prolapsed.
Anyway, I hope you got your needs taken care of!! Be Well ❤
How do you know if you have a bladder or uterine prolapse? My prolapse hasnt changed much in over 20 years. Do you think it might get worse now im older?
Can this happened to you have if you haven't had sexual relations? I'm too scared to tell my mom that I feel uncomfortable down there when I pee or stand for too long. I saw that it can be cause by lifting heavy things and i HAVE lifting heavy things before and my moms told me not to do it but im ignorant and didn't take her warnings.
Yes heavy lifting can cause these problems, i lift heavy things at work all the time and after lifting i feel like i have a bearing down feeling down there. Strengthening your muslces will defo help, also strengthening your abdominal muscles helps to lift easier. Also make sure you are lifting correctly so you dont make it worse.
@@Serel25 can this happen after one session of heavy lifting? I moved furniture around when I moved in to my new house and I'm afraid I fucked up my body.
Today, I learned that some physiotherapists can help women to use a pessary!
What is that ?
Awesom! Thank you so much 🙏💓💗
@samin darbarzin you're most welcome . Thank you for taking the time to comment. ❤️
Is walking good or bad for this problem? Please reply. Thank you 🙏
Check this anwer:
Michelle Kenway
1 week ago
Hi Mayuri best to choose brisk walking or stationary bike and avoid exercises like running and jumping that make prolapse symptoms much worse. All the best
Michael I can't play the video an I can't understand what you said about the product someone please put it in comment
Hi is cycling a safe activity to do? Thank you
I have rectal uterus and bladder prolapse's it's my back wall I do around 60 pelvic floor a day is the way or do I need to more or different pelvic floor I hold it from lamp post to lamp post when walking I also pull up hold pull up more hold in steps is there more I could be doing
Has anyone had a successful pregnancy with a uterine prolapse? I'm very early (approx 5 wks) & my cervix is just at the opening. I just realized it was prolapsed while trying to do a cervical check 🤦🏻♀️ it's worrying me that it will cause miscarriage.
Hi Courtney prolapse won’t cause miscarriage - your doctor will confirm this. It can make pregnancy uncomfortable though. Pelvic floor exercises are important with prolapse & pregnancy, all the best to you!
Is this applicable for men as well?
i feel like when i dothis excersize my head is exploding. in a good way
Hi lam watching form Egypt 🇪🇬 we don't have physical therapy for prolapse. Is any of your patients have desending pernium and rectocele have pudendal neuralgia because of the prolapse???can it be cured by physical therapy. I wish 🤞 you can answer my questions. Or I should go ahead for surgery to fix my problem 🙃
Im having mild prolapse,does the lower back hurt while doing kegel exercises?is it normal?
@Deepa Antony this problem is usually caused by tilting the pelvis and back during the exercises. Aim to do the exercises gently starting out and keeping the normal curve in your lower back throughout rather than flattening out the back. When you can do them gently without back dicomfort then try to increase the strength or intensity of the exercises, all the best!
Are u ok now plz reply😢
Hi Michelle. Just found you. Think I may have a bowel prolapse. Are these exercises good for this? Hope you can help.
Hi Michelle could you please suggest an exercise for the stomach,that would not harm my severe uterus and bladder prolapse?.Thank you very much for responding.
@Debbie Dimas thank you for your comment. You can view a kegel/core exercise video here that will assist with safe abdominal exercises ruclips.net/video/jVKtFqXH1rI/видео.html All the best!🙏
@@michellephysio Thank you very much Michelle .
What are your feelings on Yoni eggs for prolapse? I really value your opinion so I do hope you are able to respond. Thank you kindly.
Hi BB there's no evidence supporting Yoni eggs for prolapse - basic pelvic floor exercises (Kegels) and pessary support if necessary are usually the best options, all the best
@@michellephysio thank you!
Sexual relationship with prolapse uterus is comfortable
How many I can do lifting and esqueezing a day I heard over exercise is not good for pelvic floor thanks
Hi Ebrahim this video on how many Kegels will answer your question ruclips.net/video/k6ZdMr1lChg/видео.html all the best
Hi again. How many times do you do these in the morning?
I think that I have U.P grade2 could this exercises help me to treat this problem
@ZozO mohamed I can't say that these exercises will improve your condition however Kegels can help with mild to moderate prolapse symptoms. If you are doing the exercises correctly you have nothing to lose and everything to gain by doing them regulalry to improve prolapse support, all the best!
I have all 3 prolaspes rectal bladder and uterus are these good for all 3 it's my back wall that's gone
@linzi6778 Hello there, yes Kegel exercises for the pelvic floor muscles can improve prolapse support for the front wall, back wall and the upper vagina. These are important exercises for women with all forms of prolapse to know about regardless of whether or not they proceed to having prolapse surgery as well as after prolapse surgery. Seeing a pelvic floor physiotherapist can be very helpful to ensure you're doing the exercises correctly and to identify/modify any other prolapse risk factors. Wishing you all the very best with your prolapse management & always keen to hear how you go in the future 🌻
@@michellephysio I did 8 weeks of clinical therapy I was told to do 30 day plus 10 quick and do it in steps aswel as hold from lamp post to lamp post
As I do the exercises I feel like I'm holding my breath and my heart starts racing. Is this normal? What am I doing wrong?
I have a stage 2 prolapse and wondered if its too late to do these exercises as my womb has dropped and can feel it like a ball that needs to pushed back, can I do these exercises after I have pushed the womb up?
Hi Sian pelvic floor exercises are important with pelvic prolapse and they can be effective for mild to moderate prolapse in reducing symptoms and improving support. I usually recommend that women with more sever prolapse also do Kegel exercises (pelvic floor exercises) for longer term support as there is nothing to be lost using the correct technique. If the woman needs to undergo surgery then strong well functioning pelvic floor muscles are beneficial
@@michellephysio Thanks for your advice my consultant says it is too late for me to kegal exercises but I am afraid of all that can go wrong with an op making matters worse than they are now?
@@sianmegginson8110 my friend had surgery . They put a mesh inside to hold the prolapse. After about i do not know how many years, it did not work well. Now she has prolapse again and she does not want surgery anymore.
I myself have prolapse. I will try anythjng except surgery.
We are both 70 years old now.
We both had total hysterectomy at 40. Do you have hysterectomy? I think it might be the cause of prolapse also.
I have two clients who just cannot feel their keagel muscles at all even within guided exercises... help!!! I want to help them but don’t know what to say except for keep having faith and keep practicing!
I started getting a buzzing vibrating feeling in the area. Which was getting worse. I decided to stop jogging & it pretty much went away over a few days of not jogging. Any ideas if I have been causing things to drop & drag on nerves ? Started doing kegals now incase I am 60
KEGEL EXERCISE I CAN'T DO DON'T HAVE ANY1 WHAT MACHINES E.G. CYCLING CAN I USE AT GYM PLS? MANY TNX!
Same,did you find them?..
It’s not working D:
Hi ...As I am overweight ..can I include squats ,lunges and deadlifts with 10 kgs weight
Do these prolapse also come to teenage girls?? Who aren't married and who didn't have any kids?
Yeah exactly that is my question too.. what is your age now as Im also unmarried n never had kids
@@mrudulaseelamsetti4566 are u ok now plz reply
Can pelvic prolapse that caused cervix to stick out cause pulling on the sacrum and spasm in the glutes?
I have a pessary but have rigidity in sacrum and coccyx.
It is hard to know as prolapse happened during Benzodoazepine withdrawal which can cause muscle spasms, rigidity, tightness.
Hello, please how do I know that I am doing the exercises correctly because I am confused
Can this help men with prolapse?
Did it help you
I had a bulge at the corner lower left side of my abdomen & I accidently pushed the bulge while doing excercise & Immeditely I felt like it got struck in my pelvic area, I started to pain, I almost felt fai tisb it Hurt so bad & could hardly breathe for a min, It so painful, I couldn't even stand straight
Can I know What might be this?
What do you mean by lift upwards 😓like i feel the butt contraction but not the rest.
My friend have a prolapse for 4-5 years and she's 19 years old what should she do to get back the original vagina because she's very stressed because of this
Hi Michelle,
I am overweight hence doing gym . Is it safe to do running and other gym exercises with prolapse problem?
Hi Mayuri best to choose brisk walking or stationary bike and avoid exercises like running and jumping that make prolapse symptoms much worse. All the best
Thank you very much for replying.
@@michellephysio Hi Michelle its Debbie.Can you please answer me:Do you think, would make my bladder prolapse worse,if I kept my stomach in for. 15 sec,and repeat it.?You forgot to answer me.Thank you.My bladder prolapse is very bad
@Debbie Dimas unfortunately holding your tummy in firmly won’t help your prolapse now will it flatten your tummy. This is a practice that really doesn’t help with anything and actually causes problems. There is a particular way of activating the lower abdominal muscles that can help a range of issues including poor posture, lower back pain etc and is shown in this video here ruclips.net/video/NsH5-qa3Mik/видео.html I hope this helps 🙏
Thanks for offering this info, but when you mentioned why younger women aren't using that rubbery device i'd have to imagine it would just get in the way as younger women are much for sexually active, for me not so much, so wouldn't this device be much more useful for us older over age 50, 60 & 70 women?
How many should I do) and how many times should I be doing these?
she answers here ruclips.net/video/k6ZdMr1lChg/видео.html
do electronic pelvic floor exercisers work? Also my vaginal vault is sagging and I find it hard to pee so should I be doing pelvic floor exercises as a lot of it is meant to stop you peeing yourself and I have the opposite issue.
@MsOtisRegrets1 Pelvic exercises can work for women with very weak pelvic floor muscles or women that are unable to contract their pelvic floor muscles. And this is really the best form of use for the electronic pelvic floor exercises. Regular pelvic floor exercises or Kegel exercises are what we recommend for women that can feel their pelvic floor muscles working. So this is a great way to proceed. No need for an electronic pelvic floor exercise. Pelvic Floor physiotherapist also use electronic devices to help with urgency. So with bladder urgency This is a different situation and this is something that you should see a pelvic floor physiotherapist about regarding using an electronic pelvic floor exercise. But regarding regular pelvic floor exercises for sagging and toning, there is no need to use an electronic pelvic floor exercise or if your regular mistake there's no need to use a pill an electronic pelvic floor exercise if you're if you can feel your pelvic floor exercises and the focus really is on doing your pelvic floor exercises and progressing them for doing longer endurance hold. Stronger short one-second holds and see a physiotherapist if you need assistance mistake and see a pelvic floor physiotherapist if you need assistance with doing your exercises correctly. I hope this information is helpful. 🙏
Hi When is it safe to resume Kegels following cystocoele and rectocoele surgery?
Hi Michelle usually around 6 weeks post op bu you need to check this with your surgeon first - each surgeon has their own protocol to follow. Make sure you start slowly and gently using the correct inward lifting and squeezing technique, all the best
Can it happen to 13 yrs old
I can't feel kegeling when i am sitting
Is it possible to suffer this condition and being able to hold a 62 grams kegel ball for 15 minutes or more with your legs wide open, dancing or even squatting?
Yes CBs you are describing strength - this is different to prolapse. Many women with prolapse lack pelvic floor muscle strength but not all women. Prolapse can occur regardless - best thing to do is get an assessment from your doctor, all the best
I have uneven rib cage, posterior vaginal prolapse, anterior pelvic tilt & left lateral tilt 😔
Can we do the exercise without the pessary ?
Yes Rina you can do these exercises without a pessary
Thankyou !!
I had hysterectomy before 1month .i had a feel like pressure in vagina and urine incontinence.Doctor said my peivic floor is weak.Ihad a back pain. Please help is it curable? When stand ifeel some thing is come out from my vagina.
Have you been assessed for a prolapse Karthik?
Will this help rectal prolapse to reduce it?
Lana it all depends on the severity of the prolapse. We know that pelvic floor exercises can reduce prolapse symptoms and improve the condition in cases of mild to moderate prolapse, there's really nothing to lose from doing these exercises provided you're using the correct technique
Bit to take in
Hi Michell Ken way, I am 55 years old, sometimes I feel like to empty my bladder ones in two hrs especially when I am travelling, nothing is protruding per vagina, but I could feel some pulge while passing urine, it goes inside after voiding. Please help what should do….
Get a abdomen and pelvic ultrasound. You'll know what's happening
How long would it take to totally reverse prolapse with kegals?
Kegels can improve prolapse symptoms and severity in mild to moderate prolapse but the extent depends on the severity of the prolapse
How can I lift? All I can do is squeeze.
Too much white discharge a symptoms of prolapse of uterus...?
What white discharge?
I can't feel when I do the urethral kegel. Should I be able to over time?
Yes this can be really tricky to feel, your sensation may improve over time depending upon your exercises and your overall sensation. Good luck and stick with your training
Kegel makes me feel like pooping.
Is this normal? Nowadays, i do kegel on the toilet instead of straining to empty my bowels. Is this healthy?
Good question Nnn Nnn kegels shouldn't make you feel this urge - you may be doing them incorrectly and bearing down rather thank lifting inwards (this is a mistake commonly made) try to focus on correct technique or see a pelvic floor Physio to help you if you can, all the best
Doing kegel in toilet is a very bad idea. Move forward and backward while you sit to do #2, use squatty potty and relax to help you empty your bowl. Do kegel in the morning while lying down propped up.
Can i do this if i am hypertonic?
@faeryboots Hi there when dealing with hypertonic pelvic floor muscles it’s important to learn to relax the pelvic floor muscles. Once this can be done voluntarily then Kegels can be gradually commenced vey gently focusing on relaxing too. This is very important as hypertonic pelvic floor muscles make the pelvic floor weaker which can worsen pelvic floor prolapse symptoms. This inexpensive DVD teaches how to relax pelvic floor muscles and then retrain if you’re interested .
hlo mam .my deliver my baby before 23 days .now I feel my vagina upon itself even during I m in lying dawn.is it sign of uterine prolapse
Thank you Michelle for helping everyone out . God bless you My uterus is right at the mouth of vagina . Would this exercise help ? Thank you
@F M unfortunately when the uterine prolapse is severe the options are pessary or surgery and this needs to be assessed and treated by your gynaecologist, all the best for your management 🙏
Hi my uterus sits right at the entrance too. A few things have helped mine lift up a bit. I see an osteo that specialises in prolapses and she works on the muscles internally.
Also removing all lifting. If I lift anything it will drop back down again.
Rest time is paramount. If I feel tired I rest so my body isn't forced to push past being tired.
I believe the uterus can lift all the way back up. Its cause by weakened muscles and ligaments and like all muscles and ligament they can heal but like all muscles and ligaments they can take longer to heal when not given the rest or exercises they need.
@@lovecreatesfreedom I'm having that same problem myself it's so irritating
I'm suffering from prolapse and I'm really scared waht should I do please help 😭
Are you married??
I have a doubt whether it can even come to teen age girls
@@sashwanthikag9849 i'm a teen with this issue and i have no idea what to do 😭😭
@@martz8342 how are you now
Can prolapse cause abdominal pain
@red rose prolapse can cause low abdominal ache, worse after prolonged standing or at the end of the day 🙏
While I do kegal it hurts my lowerback what's the reason.
Sometimes people change the curve in their lower back doing their Kegels - keep your normal inwards curve and try to start gently with your exercises
@@michellephysio thank u love from Nepal 😃
I have incontinence problm but my problm is that whenevr I strt doing exercises my period came fast like in 15 days so after that l left excis. N then my periods come regular so my question is why this happnd to me whenever I want to strt exc I have to left exc.
Hi Masti Kegels won’t cause your period to come early - this is caused by your hormones and Kegels have no effect on hormones so this most likely is a coincidence
@@michellephysio okk thnks for reply my overactive bladder problm n mild incontinent near about to solved like I feel 80 % comfortable in normal days but when my period strt it's so uncomfortable my all symptoms came again but I m sure I also get rid of it n I m not doing kegals because whenever I doing kegal my syomtmos begin worse so I'm doing only some streched n core exci.
@@michellephysio plz just give me ans for last question u r therapist so if we do exci. Proplery can we recoverd atleast 90% u have seen anyone who recoved fully
Does anyone know if its okay to have sex with a mild uterine prolapse?
Yes this is fine - ensure good lubrication and make sure the position feels comfortable for you. It will not make your prolapse worse - just make sure things feel comfortable for you
I am so confused.I have prolaps,I also have anterior pelvic tilt and an extremly tight pelvic floor..So I am adviced not too kegal at all…which leads me too:How can s person strengthen her pelvic floor without the kegals?And seconed of all: since I have prolaps I have learnt to kegal at the hardest parts og working out.I cant do this because im not allowed to kegal yet. So how do i workout with prolaps when i sm not allowed to kegal and have prolaps and extreme anterior pelvic tilt?
Pessary made life more livable for me.
What is best exercise for rectocele
Pelvic floor exercises or kegels
Test for utrus prolapse
You can usually feel the cervix moving down inside the birth canal with an internal exam. Some women with uterine prolapse have difficulty inserting a tampon and keeping it in place
What is Utrus prolapse show in ultrasound?
Can the prolapse be caused due to obesity? Because I'm unmarried and a virgin but I can feel bulge very close to my vaginal opening
Yes Shyam obesity, straining to empty the bowel and other factors can cause prolapse. Just check with your Dr to make sure that this is a prolapse then you can manage accordingly, all the best
Are u ok now plz reply 😢
I bet Michelle has run a marathon or two in her day.
Correct!
Lovely video, please I have been seeing some tissues sagging in my vagina but when I started with this exercise it's open out my vagina, please can you help me and explain it to me ....
@Agolese Saharatu some women press down instead of lifting inwards with their exercises. It's very important to lift inwards in and around the vagina rather than pushing downwards. A pelvic floor physiotherapist can help you with correcting this technique too .
Can i get pregnant with prolapse
@mimimankin111 Yes, prolapse doesn’t prevent a woman from becoming pregnant. Some women are concerned about their prolapse worsening during pregnancy and this is something to discuss with their treating obstetrician who can examine them and advise accordingly.
How can I order pessary from your video?
Hi Tatyana depending on where you live you can have one fitted by your Pelvic Floor Physio or OBE/GYN, as far as i know they're not available for purchase online - maybe someone can correct me on this?
Plz tell
Plz reply