EXERCISING
Keeping fit is an important part of prolapse management. The less excess weight we are carrying the more our body can cope with current prolapse and prevent further prolapse.
EXERCISES THAT ARE "NO NOs"
Anything High Impact (or that jolts the body)
Anything that puts stress on the pelvic region
Anything that forces you to bear substancial weight
Examples include: jogging, running, sit-ups, crunches, aerobics, judo, karate, weight-lifting, horse riding
EXERCISES THAT ARE GOOD FOR YOU
THINK - LOW IMPACT, NON WEIGHT BEARING, NON JOLTING
Examples include: swimming, walking, bike riding, tai chi, water aerobics, yoga
These exercise restrictions are for those with prolapse or post op. (whether that be post op. from hysterectomy or uterine resuspension). Our bodies are already compromised by prolapse and our pelvic floor is weak - we are all susceptible to new prolapse whether or not we have had surgery.
OTHER EXERCISE IDEAS
FROM LORETTA -
An exercise to strengthen and help the back muscles and
benefit the uterus. You'll need a helper for this one:
Lie on the floor, feet flat, knees together. I raise my
bottom up as high as I can, trying to get it to my knee
height....(dream on...ha!). Then in that position, hold your
knees together and tighten them, as your helper tries to pull
your knees apart.Don't let them pull the knees apart. Hold
until you want to relax.
Now, lower bottom to the floor.
Again, this time with knees apart a ways, bottom lifted high
and tightened, helper tries to push knees together. Don't let
them push your knees together.
Now, lower bottom to the floor.
You have just completed one set.
Do nine more for a total of 10.
FROM MARGARET -
I read an exercise tip on an ob-gyn forum that is intended for
prolapsed women. If you have to pick up something heavy, in
addition to doing a bracing kegel, exhale as you lift. If you
hold your breath, as is natural to do, you put more pressure on
the pelvic muscles. Try it, you'll see. I had never thought of
this before.
FROM KATHERINE -
I know I have said this before, but I really believe that it's
not just the kegels we need to be thinking about.
Over the past four years I have learnt the hard way what NOT to
do, and I have learnt that the PC, transversus abdominus and
multifidus muscles are inextricably linked.
The PC muscles are needed to lift the pelvic bundle up (not
in). So kegels are fine as long as it's not just squeezing.
The lift component is what is CRITICAL. Also, I had been taught
with the pelvic floor exercises (kegels in US) that I needed to
start squeezing at the back passage and work toward the front
and up. Well now I'm told that squeezing the back passage
actually inhibits proper isolation of the PC.
Next the transversus abdominus. These are the deepest belly
muscles. Pilates method of physio works on these. Even
supremely fit and strong ballet dancers can have a little pot
belly if they haven't learnt to isolate these. And football
players have the worst because they concentrate on things like
sit-ups. Hence the overlying obliques (external and internal)
get strong. They tend to make the diaphragm contract which puts
increase intra-abdominal forces. What we need to do is relax
the more superficial muscles and the diaphragm (which, by the
way, is why we should BREATHE OUT to brace) and turn on the
TAs. Now different physios have different ways to get us to do
this. And if like me, those muscles had been on holiday, you
may, like me, need ultrasound imaging as biofeedback to show
when you're doing the right thing. Some hints:
1) Hollow the lower belly (below navel) so that your navel
sinks. If it pops out even slightly, you're using your obliques.
2) Pop fingers on hip bones while bracing TAs. If you feel
the muscles sinking YAY!! You're a fast learner and can do
something it took me years to get. If they pop up toward your
fingers, sorry, keep trying.
3) Pretend you're trying to do up the zip on a tight pair of
jeans (while still breathing naturally)
4) Try different positions. I personally find that kneeling
on all fours helps the muscles all go floppy to start with (let
it all hang out but without sagging your back). Lying with
knees bent is next easiest. Then sitting whilst leaning
forward. Standing is virtually impossible for me - my next
challenge!
A bonus of good TAs is a flat tight little tummy!!!!!
Okay, next is multifidus, the deep muscles running each side of
your spine. Take care. They are not the really obvious bulgy
ones. Finding these takes a subtle touch. One good way is to
lie on your side with knees curled comfortably for support.
Reach behind to feel about an inch from your spine. Then brace
the PC and TA and think about "widening" your waist. There
ought to be a tiny jump of muscles below your fingers. If you
can't feel it (I still can't on one side) it's important to
practice a couple of times a day. Just expecting to feel
something can help fire them up. I can still do it but not
properly on demand. I guess it's like learning to walk after a
stroke or something.
All these muscles are therre for STABILISING the spine and
pelvic cavity. I truly believe that we will continue to be
compromised (esp post surgery) if these are not in top form.
Oh and in an earlier post, there was mention that you couldn't
hold a kegel for long enough to do some activity, but the beauty
of getting these three lots working together is that your
underlying tone is so much more protecting. These movements are
so much more subtle and so much more critical than I could ever
have known. Someone with no back or pelvic injury might have
these "turned on" at about 30% all the time without even trying,
and up to 100% for things like cycling up a hill or coughing...
This has been a long post. I hope that you, my girlie friends,
can be helped by what I have learnt the hard way.
Much love
Katherine
RELATED LINKS OF INTEREST
How to Kegal Properly
This article is for your information only.
Please consult with your health professional for the best types of exercise for you.
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