Vaginal prolapse is a condition that affects many women, causing discomfort and a range of symptoms that can significantly impact their quality of life.
Fortunately, there are non-surgical treatment options available to help manage and alleviate the effects of vaginal prolapse. One such approach is through the practice of Kegel exercises.
In this article, we will delve into the world of Kegel exercises and explore how they can be an effective tool in strengthening the pelvic floor muscles, improving support, and potentially reducing the symptoms associated with vaginal prolapse.
We will discuss what vaginal prolapse is, the role of pelvic floor muscles, and how Kegel exercises can be incorporated into a comprehensive treatment plan.
So, if you’re seeking a non-surgical approach to managing and addressing the symptoms of vaginal prolapse, join us as we explore the empowering world of Kegel exercises! Let’s get started.
What Is A Vaginal Prolapse?
A vaginal prolapse refers to a condition in which the structures within the pelvis, such as the bladder, uterus, or rectum, descend or protrude into the vaginal canal.
This occurs when the supportive tissues and muscles of the pelvic floor weaken or become damaged, leading to a loss of their ability to hold the pelvic organs in their proper position.
Vaginal prolapse can affect women of all ages, but it is more common in older women, particularly those who have gone through multiple pregnancies and childbirth.
Other factors that can contribute to vaginal prolapse include chronic coughing, obesity, hormonal changes during menopause, and activities that involve repeated heavy lifting or straining.
The severity of vaginal prolapse can vary, ranging from mild cases where the organs only descend slightly into the vagina to more severe cases where the organs protrude outside the vaginal opening.
Common symptoms associated with vaginal prolapse include a sensation of vaginal fullness or pressure, a feeling of tissue bulging or protrusion, discomfort or pain during intercourse, urinary incontinence or urgency, and difficulty with bowel movements.
It’s important to note that vaginal prolapse is a treatable condition, and various treatment options are available.
These can range from lifestyle changes and pelvic floor exercises (such as Kegel exercises) to the use of supportive devices (pessaries) or, in some cases, surgical intervention.
Kegel Exercises For Vaginal Prolapse
Kegel exercises can be a beneficial component of a comprehensive treatment plan for vaginal prolapse.
These exercises target and strengthen the pelvic floor muscles, which play a crucial role in providing support to the pelvic organs.
By strengthening these muscles, you can potentially improve the symptoms associated with vaginal prolapse and enhance overall pelvic floor function.
With this in mind, let’s check out a step-by-step guide on performing Kegel exercises to help with vaginal prolapses.
Pinpoint The Pelvic Floor Muscles
Begin by locating the muscles you’ll be exercising. To do this, imagine you are trying to stop the urine flow or trying to stop yourself from passing gas. The muscles that contract in these actions are the pelvic floor muscles.
Find A Comfortable Position
Choose a comfortable position to perform the exercises. You can sit, lie down, or stand, whichever is most convenient for you.
Contract Pelvic Floor Muscles
Once you’ve identified the pelvic floor muscles, contract them by squeezing and lifting them inward and upward. Imagine pulling the muscles up towards your abdomen.
Be careful not to engage other muscles, such as the buttocks or thighs, during the contraction.
Hold The Contraction
Hold your contraction for a few seconds, aiming for about 5-10 seconds initially. Gradually work your way up to holding the contraction for 10 seconds or longer, if comfortable.
Relax And Rest
After each contraction, relax the pelvic floor muscles completely and rest for a few seconds before repeating the exercise.
This relaxation phase is essential to allow the muscles to recover and prevent overexertion.
Repeat
Aim to repeat the exercise 10-15 times in a row. As you become more comfortable and confident, you can start building up the number of repetitions you do. Try working towards 3 sets of 10-15 contractions per day.
Be Consistent
Consistency is key for optimal results. Incorporate Kegel exercises into your daily routine and aim to perform them regularly to maintain the strength and tone of your pelvic floor muscles.
Remember, it’s important to perform Kegel exercises correctly to achieve the desired benefits.
If you’re uncertain about the proper technique, consider consulting a healthcare professional, such as a pelvic floor physical therapist, who can provide personalized guidance and ensure you are performing the exercises correctly.
Different Types Of Kegel Exercise For Vaginal Prolapse
When it comes to Kegel exercises for vaginal prolapse, there are different variations and techniques you can incorporate into your routine.
Don’t forget that the specific exercises that are suitable for you may depend on the severity of your condition and the guidance of your healthcare provider.
Here are a few different types of Kegel exercises that can be beneficial for vaginal prolapse.
Basic Kegels
This is the most common type of Kegel exercise. It involves contracting and relaxing the pelvic floor muscles.
Squeeze the muscles as if you are trying to stop the flow of urine, hold for a few seconds, and then release.
Start with shorter holds, gradually working your way up to longer durations as your muscles strengthen.
Slow Kegels
With slow Kegels, you contract the pelvic floor muscles slowly and gradually, counting to a certain number, such as 5 or 10, before releasing the contraction.
This helps improve muscle control and endurance. Focus on the gradual engagement and relaxation of the muscles, ensuring a smooth and controlled movement.
Quick Kegels
Quick Kegels involve rapidly contracting and releasing the pelvic floor muscles in a pulsating manner. The contractions should be brief and powerful, with a quick release between each one.
Quick Kegels help improve the fast-twitch muscle fibers in the pelvic floor, which are responsible for providing quick bursts of support.
Elevator Kegels
Visualize your pelvic floor muscles as an elevator with multiple floors.
Start with a gentle contraction at the first floor, then progressively increase the squeeze as you ascend each “floor” until you reach the highest level of contraction.
Slowly release the contraction in reverse order, descending floor by floor. This exercise helps strengthen the entire length of the pelvic floor muscles.
Kegels With Added Resistance
You can use resistance devices, such as Kegel balls or resistance bands, to add an extra challenge to your Kegel exercises.
Insert the Kegel ball or attach the resistance band to provide resistance as you contract and lift the pelvic floor muscles. This can help intensify the workout and promote greater strength and control.
Remember to breathe normally during each exercise and avoid holding your breath. It’s also important to rest and relax between each contraction to prevent muscle fatigue.
Start with a comfortable number of repetitions and gradually increase as your muscles become stronger.
It’s highly recommended to consult with a healthcare professional, such as a pelvic floor physical therapist or gynecologist, who can provide personalized guidance on which specific exercises are most suitable for your condition and how to perform them correctly.
They can also tailor the exercise routine to your needs and monitor your progress.
Final Thoughts
Kegel exercises can be a valuable tool in the management of vaginal prolapse. By targeting and strengthening the pelvic floor muscles, these exercises help improve support for the pelvic organs, potentially alleviating symptoms and enhancing overall pelvic floor function.
If you actively engage in Kegel exercises and work closely with your healthcare team, you can take a proactive role in managing vaginal prolapse, improving symptoms, and promoting pelvic floor health.
Empower yourself with knowledge, seek support, and prioritize your well-being as you embark on your journey toward a stronger pelvic floor and a better quality of life!
