Exercise and Prolapse

It is very understandable if you have a prolapse to be afraid of returning to exercise postpartum or be unsure what you can do. The advice out there is often mixed, and very negative at times. Essentially nothing should be taken off the table forever, however like all exercise through life it needs to be right for your body at that stage with the right guidance. 

⠀For anymore navigating this journey please see a pelvic health physio if you can, but in the meantime, here are my top tips:

1. Exercise carried out in the right way can actually help your rehabilitation and prolapse symptoms.⠀
2. Starting with low impact exercise is the best with gradual introduction of impact (best under physio guidance). ⠀
3. Introducing impact is important for your pelvic floor and bone density so we don’t want to avoid it forever.⠀
4. Progressive loading (ie gradual and graded over weeks and months) with weights and impact is the best approach, how that looks for you, unfortunately I cannot say without assessment, therefore individual help is a necessity.⠀
5. Being aware of symptoms during exercise is key. Tune into your symptoms and if the exercise you are performing is causing those symptoms during or after it is indicating that it is not the right exercise or the right level of that exercise for now.⠀⠀
6. We MUST be doing pelvic floor exercises in standing if we want to help our symptoms during exercise when most of us are upright.⠀
7. If you are avoiding exercise due to prolapse symptoms speak to your GP, or find a pelvic health physio who can guide you back to what you love. ⠀

⠀Prolapse is not the end of the road, for lots of us it is just the beginning of understanding our bodies better and using exercise as a power for changing our symptoms. If you are struggling and would like more information, check out my webinar ‘Navigating Prolapse’ link here (https://www.clare-bourne.com/shop/navigating-prolapse) use POP5 for £5 off