In the early stages, a woman may not be aware that she has prolapse. Often, the first sign, especially in young women, is a deterioration in the quality of sexual life (problems with the onset of orgasm, the inability to contract the muscles of the pelvic floor, which reduces sexual sensation, and allows air to enter the vagina and reduces sexual partner satisfaction), in women who use tampons during menstruation, and the stretched walls of the vagina.
Does Exercise Help With Prolapse?
In young women who have divergence and weakening of the muscles of the perineum after childbirth, when the walls of the vagina lose their tone, but there is no pronounced prolapse yet, special exercises for the muscles of the pelvic floor are very effective, which allows you to enhance and accelerate the onset of the effect of exercises. Pelvic floor rehabilitation often allows you to eliminate the first signs of prolapse while strengthening muscle support. After a series of such treatments, women regain their confidence and begin to enjoy sexual life. If at the same time there were signs of urinary incontinence, they most likely would have left against the background of such treatment.
Exercises to Strengthen the Pelvic Floor
Two methods will help you gradually feel these three muscle layers:
- Lift exercise. It can be done standing, lying, or sitting. Imagine that the pelvis is an “elevator”. At the beginning of the exercise, he seems to be standing downstairs on the 1st floor. Now, as it were, squeeze the muscles of the pelvis “as if during interruption of urination” and mentally send it up: to the 2nd, 3rd, and 4th floor. At the same time, muscle tension increases all the time. On each floor, stop for a few seconds, holding the tension, then go down from 4 to 1 floor. Repeat the exercise as soon as you remember it.
- Astride a chair. Sit on a chair, put your hands on the back, and take a deep breath. Then exhale slowly, pressing your hips into the chair. At the same time, stretch in three steps, as in the “lift” exercise, at the next step, relax the muscles of the pelvis and legs.
- Lie on your back (if you feel dizzy—do not do it). Put one foot on the other leg, hands lie freely along the torso. On inhalation, squeeze the legs tightly, at the same time straining the muscles of the pelvis, and on the exhale, relax. Repeat 8 times.
- Cat-back. Starting position: standing, legs slightly apart, knees slightly bent. Tilt the upper body forward, resting your hands on your legs, and tighten the muscles of the pelvis, while bending it forward (arching your back). Slowly relax, while bending your legs. Repeat 8 times.
Remember that the scope of the exercises is limited to the earliest stages of prolapse without significant anatomical and functional defects.
