While I can't be the one to diagnose you with prolapse (like for real, PLEASE make sure you seek out a pelvic floor PT before diagnosing yourself with prolapse!), I CAN help you with making symptoms better.
What CAN help with symptoms:
- Building strength! Our daily life as a mom demands hinging, squatting, pressing overhead, carrying, rotating, rowing, and more. With a lack of strength, these daily activities become harder. And if they're harder, they can place additional pressure on the pelvic floor + prolapse. We want to be strong enough to be able to handle the demand!
- We want to approach training with intention. Unfortunately, there is no list of safe or unsafe exercises for prolapse. And even more unfortunately, it's different for every single mama. So what works for you, may not work for others. So it's SUPER important to pay attention to how YOUR body responds and YOUR body awareness. Which exercises irritate it? Which ones don't?
- We want to try and load more than our daily life demands. Meaning: if you're picking up a 25 pound toddler all day, let's strive for working with at least a 25 pound weight (AFTER!!!! you have finished this program!)
- Manage pressure: We can do this by focusing on and adjusting breathing. Make sure you're not bearing down, but rather controlling your breaths and not holding your breath. What can help is exhaling through exertion (watch video fro example.)
- Shorten range of motion. Instead of a full squat, add a box underneath to make it a box squat, shortening the eccentric phase. Another example would be doing a floor press instead of a bench press.
- Strengthen hips, adductors, and glutes. If you aren't planning on doing it already, this is me stroooongly suggesting you do Booty After Baby for this reason!!!! Prioritize single leg movements and adduction movements with the ball (included in this program).
- Begin with supported exercises. Hold onto something, use a box, etc.
Please remember, mama: YOU ARE NOT BROKEN! Organ prolapse is common and you're not alone! This is also repairable :)