Kegels that STOP Prolapse Worsening - Beginners Guide to Prolapse Repair Exercises

Kegels for prolapse can help stop prolapse worsening and reduce prolapse symptoms. Pelvic Floor Physio Michelle guides you through Kegels and pelvic prolapse for beginners. These exercises are most likely to help you with bladder prolapse (cystocoele), uterine prolapse and/or bowel prolapse (rectocoele).

Scientific research has shown pelvic floor muscle training can reduce prolapse severity and improve prolapse symptoms in women with mild to moderate prolapse Grade 1- 3 (1). Specifically training can lift your pelvic floor higher to reduce prolapse severity AND reduce prolapse symptoms.

Video Contents: Kegels for Prolapse

1. Best time to do Kegels with prolapse problems
2. The best position to out start with
3. How to do your Kegels to repair your prolapse
4. How many Kegels to do for best results

1. Best Time to do Kegels

The best time for your exercises is when your muscles are well rested and your prolapse is sitting higher than later in the day. Do your kegels when you first wake up and then again during the morning. Kegels will be more difficult after you've been standing and moving around especially towards the end of the day.

2. Best Position for Kegels Exercises

The best beginners position for Kegels and prolapse is usually lying down either on your back or on your side, perhaps with a pillow between your legs for comfort. In these lying down positions your prolapse will be less likely to bulge down with gravity and bodyweight. If you're able to do your exercises sitting or standing, then choose these positions especially at the start of the day when your pelvic floor muscles are ready to exercise.

3. How to do Kegels for Prolapse

The correct Kegel technique for prolapse repair involves lifting inwards and squeezing in and around the entrance to the vagina, the opening to the urine tube and anus all at once.

Some women with prolapse tend to bear down rather than lifting inwards and doing this can make prolapse symptoms worse, so you need to make sure you're using the correct lifting inwards action.

4. How Many Kegels?

Sample Daily Beginners Kegels Prolapse Guide

If you can do 2-3 Kegels at the moment, then start out with:

* 2-3 Kegel exercises in a row
* Hold each exercise as long as you can up to around 6 seconds to start with
* Rest for 10 seconds between each exercise
* Practice this routine 3 times during the day (3 sets) for example when you first wake up, again after breakfast and then after morning tea or lunch.

Sample Intermediate Kegels for Prolapse Guide

*8 –12 Kegel exercises
*Hold each exercise up to 10 seconds
*Close to maximum intensity
*3 sets of exercises daily

Focus on correct technique at first. Start out doing the number of exercises you can manage.

How Long for Results?

Some women notice pelvic heaviness and bulging start to decrease within a couple of weeks whereas for others it can take a couple of months to start noticing changes.

The key is to persevere and to see a Pelvic Floor Physiotherapist for help if you need assistance managing your prolapse.

References

(3) Images
141895776 Adobe Stock licensed user
170576056 Adobe Stock licensed user

- - - - - - - -
- - - - - - - -
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.

[georgeargonaute]

Best explanation addressing a natural problem with a natural solution. She is crystal clear and to the point. Thank you lady you deserve a medal.

[shloke]

Thank you for important tips. My stage 2 prolapse will improve with perseverance n God's healing power.

[KingsDaughter.]

I started 3 days ago, i could bearly squeeze, today I have a lot better awarness of muscles there

[RoxyReid]

Finally someone who explains how to do kegels properly - Thank you so much Michelle - hoping for a great result!

[malinichandra]

You were one of the first people out there in u tube 10 years ago when I needed to understand abt pelvic floor health to manage my uterine prolapse
Thanku

[suzieyoung]

This seems excellent. I must persevere. Her voice is soothing.

[jandaniel]

Bless you. Such a help to me when I had a hysterectomy. I have recently bern fiagnosed with a prolapse and again you are helping. What an important role you have in helping people. So clear, calm and skilked in your presentation.

[zaranugent]

This video is superb. She has compiled an engaging, informative & educational session. Thank you SO much Ms Kenway, you have efficiently covered what I need to know & given me confidence moving forward.

[MegaTaylor]

Thank you, your exercises are excellent and in just one day I can feel a difference. I am 60 years old and I was at the point where I felt my only alternative was surgery until I found your video. I also, heard from another video that a particular doctor said that most prolapses can be corrected with exercise. Most women my age do not exercise as they use to in our youth. So, this is so encouraging for me and I already feel the difference between yesterday and today.

[vanis]

I am facing this problem for long.. now getting confidence after seeing ur video. Let me try this and see if things improve.

[ellecharlton]

You have such a lovely presence and energy thank -you for helping us all 😊

[camillehill]

Thank you so much...Fantastic instructions and lovely voice....so encouraging....I still not sure if I am doing it correctly. Thanks again. for providing this vital info for women. Unfortunately, we do not get this kind of information and instruction from doctors, even gynecologists.

[mayjohnson]

Good morning thank you so much I was suffering for a long time but thank to God I feel much better first degree so feel much better thanks

[Serel]

I found your prolapse vids after commenting on another of your excercise videos 😊 you give women hope 🥰 thank you ❤ i think we should all be doing these daily no matter our age 🥰

[WorldRenownedPsychicBearMedium]

I started doings your pelvic exercises and noticing already tightning still have urthea prolapse, but only started two days. Thank you. Im so grateful after my diagnosis today. I felt scared and alone as im young and not had children. Im feel like im gaining control already it moved further in. Im going to buy you book aswell before my session start with gynaecologist trying to prevent surgery’s.

[emmah]

Thank you for such great videos. I'm waiting for a rectocele repair and referral to physio but the waiting lists are long due to the pandemic so I'm finding them very useful!

[susanpillinger]

Thank you Michelle.very informative and very helpful education to us women with the condition.❤

[lisettalily]

Many thanks for uploading this, it is really helpful. May you be very blessed.

[Broons]

Thank you so much. This is the most helpful demonstration of correct technique I’ve come across. My prolapse is only mild and recent but I’ve been terrified of it worsening. This has alleviated my fear and I now feel comfortable in managing the symptoms for now. Thank you again very much 🙏😊

[rochellemitchell]

Thank you for a Great Direction on improving My prolapse with Kegels.