Getting fitter with a weak pelvic floor

[MeOnSea]

Post childbirth I have a very weak pelvic floor/mild prolapse, worse just before my period.

I had pneumonia at the start of the year, and the Covid situation has focused my mind on the need to be stronger and fitter than I am currently.

I used to be fit and healthy when younger, but work and life have got in the way. Running would have been my exercise of choice for the ease and convenience but not such a great idea with the prolapse. There seems to be a wealth of things online but certain exercises aren’t recommended due to the strain they put on the pelvic floor.

So I was wondering if anyone had any recommendations for things I could try?

Thank you

Pilates might help - core strengthening can/should include pelvic floor, and it can include various weight-bearing exercises. It's not aerobic though - maybe also look for some low impact HIIT?

There's always walking (fast) and if you've got any hills all the better.

Thanks Errol, do you think I could do Pilates via YouTube, or is it something that you need a teacher for?

Some of it is quite subtle, and exactly what you can do will be variable depending on your joints etc. A good instructor will modify various movements, know who may need to avoid certain things etc. I'd definitely recommend finding an instructor for some initial one to one sessions and then join a class with them before going to YouTube . Lots of them are adapting to online sessions at the moment. I don't know how much individual sessions are likely to cost.

I just dropped my (lovely) instructor a line - she advises
'I have helped out a few mums with the same issues. She could do more damage than harm following a YouTube video '

She'd be happy to help if you're interested- I can PM you her email address maybe?

avoid running or heavy lifting exercises. No weights, nothing where you have to lift your own bodyweight either. No crossfit type things. They all put loads of pressure on your pelvic floor.

Good exercises are cycling, walking, cross trainer and swimming.
Also keeping your weight down to healthy weight range.

The NHS do an app called squeezy which I think costs about £2, but is really good as it reminds you when to do your exercises and provides a visual about doing them. My physio recommended 10x 10 seconds slow, and then 10x fast. reps of that 2 or 3 times a day, or as much as you can.

Thanks all. My weight’s at the top end of the healthy range, hopefully with a bit more exercise I can get it a bit nearer the middle.

All good suggestions, might see if I can get my rusty bike roadworthy, especially as there’s so much less traffic.

Good reminder about the pelvic floor exercises which I don’t do consistently

Doing some when you clean your teeth can help ... squeeze the toothpaste, cue squeeeeze...

Pilates is great for this. Search for post-natal Pilates or see what your local studios offer. At the moment it's all Zoom classes anyway so doesn't necessarily have to be local to you I guess!

I also really liked the Mutu System, which you can do at home. It's a bit cheesy (I had to turn off the "motivational" emails because I felt I was being hounded by someone who really wanted to help me!) but it worked for me.

(I've got 3 children - youngest 7 months - so my pelvic floor was well and truly knackered! I'm back to running now but only just!)

Thanks soundsystem, encouraging to hear of your success

My doctor referred me to specialist physio as i have slight prolapse of vaginal wall on both sides. Youd be amazed how common it is and yet people still wont talk about it. Its so stigmatised which means that not only do women suffer in silence feeling embarrased, theyre also often making themselves worse because we just dont talk about it. Women knackering their pelvic floor by weightlifting or crossfit or star jumps and just putting a tena lady on. It just makes it worse.

My symptoms also get worse if i dont watch my weight. Its a bit miserable to have to diet, but keeping to the low or middle range of a healthy weight really does make a difference