What exercises should one avoid if they have a prolapse?

Allison~ I would ask this of your doctor, as we are not medically licensed and so can only offer advice. However, this past summer a lady named Terri emailed with about this very issue with some advice. Some of the things she suggested to avoid are exercises that resemble crunches, or require both legs off the floor, also exercises such as roll up, roll overs etc.

I will email her and ask her to post here with any more advice she may have.

We also will soon have classes up by Carolyne Sidhu Anthony which are geared specifically toward menopause related problems. So those may help!

Thank you Hannah... 50% of women suffer prolapse in their lifetime, particularly after a vaginal delivery, although you don't have to have had children to suffer this condition. Statistics show that up to 84% of women will suffer stress incontinence up to 20 years after giving birth. I am researching constantly to find out what is safe. I would advise you to join a Facebook group for support in this condition POPS (pelvic organ prolapse support) or add me Terri Thatcher if you wish and I can add you. My email is Territ1@live.co.uk. You could also look at APOPS, google it. This association is about increasing international awareness of the condition.
I would advise you to leave out prone exercises that involve lifting the head and shoulders from the floor. This involves the upper portion of rectus abdominus and increases intra abdominal pressure, causing downward pressure on the pelvic floor. I also avoid criss cross, rollovers, roll ups, roll downs, both legs off the floor.

I also avoid rolling like a ball which I love! In fact I love all the moves and enjoyed Pilates so much, but it's just not worth it!
Avoid lifting heavy weights also and high impact exercise such as running or jogging, plyometrics etc... Concentrate on functional movements and strengthening the gluteals and lengthening hip flexors. The female pelvis should be at 30* anterior tilt to prevent organs falling back and down. Be aware how you sit and if you ride a bicycle, upright bikes are best, put your handlebars up high and keep your pelvis in neutral. I use rollers and tennis balls to release tight muscles and stretching, rather than some of the traditional Pilates exercises. I have also added Hypopresive exercise into my own daily routine! And don't forget your Kegels! Feel free to contact me if you wish. I still use this wonderful site for inspiration, I just modify. Thank you Pilates Anytime for allowing me to share! X

Thank you both very much, I will pass this info along.

I would live to contact Terri but the system says that the email address isn't valid. Please help me because I have some clients with dysfunction of PF and I need some support. Grazie Monica

My email is territ1@live.co.uk
Facebook Terri Thatcher please feel free to connect!

I have/ had pretty severe vaginal prolapse. I requested a pessary instead of a hysterectomy and did traditional mat exercises. I only used the pessary for about 6 months while I built up the strength and coordination of my pelvic floor. I have been teaching pilates for 12 years and while I am aware that the condition technically still exists, it no longer causes any problems for me. I love pilates! They should talk to their doctor.

One thing we need to realise as PIlates instructors is that prolapse of the bladder, rectum and/or uterus is not necessarily due to pelvic floor dysfunction and that strengthening this area will not always rectify the issue. If anyone needs more info please feel free to email me
info@thecenterforwomensfitness.com

hi! I'm spanish pilates teacher, and also Hipopresive Method teacher. Have you ever heard about this method? I recomended you to practice it if you have any problems of incontinence or prolapse. You can see more information in: www.metodohipopresivo.com