Uploaded May 2020 | Updated September 2026, 12 hours ago
Kegels for prolapse can help stop prolapse worsening and reduce prolapse symptoms. Pelvic Floor Physio Michelle guides you through Kegels and pelvic prolapse for beginners. These exercises are most likely to help you with bladder prolapse (cystocoele), uterine prolapse and/or bowel prolapse (rectocoele).
*** DOWNLOAD NOW Prolapse Exercises eBook https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/ ***
Scientific research has shown pelvic floor muscle training can reduce prolapse severity and improve prolapse symptoms in women with mild to moderate prolapse Grade 1- 3 (1). Specifically training can lift your pelvic floor higher to reduce prolapse severity AND reduce prolapse symptoms.
Video Contents: Kegels for Prolapse
1. Best time to do Kegels with prolapse problems
2. The best position to out start with
3. How to do your Kegels to repair your prolapse
4. How many Kegels to do for best results
1. Best Time to do Kegels
The best time for your exercises is when your muscles are well rested and your prolapse is sitting higher than later in the day. Do your kegels when you first wake up and then again during the morning. Kegels will be more difficult after you've been standing and moving around especially towards the end of the day.
2. Best Position for Kegels Exercises
The best beginners position for Kegels and prolapse is usually lying down either on your back or on your side, perhaps with a pillow between your legs for comfort. In these lying down positions your prolapse will be less likely to bulge down with gravity and bodyweight. If you're able to do your exercises sitting or standing, then choose these positions especially at the start of the day when your pelvic floor muscles are ready to exercise.
3. How to do Kegels for Prolapse
The correct Kegel technique for prolapse repair involves lifting inwards and squeezing in and around the entrance to the vagina, the opening to the urine tube and anus all at once.
Some women with prolapse tend to bear down rather than lifting inwards and doing this can make prolapse symptoms worse, so you need to make sure you're using the correct lifting inwards action.
4. How Many Kegels?
Sample Daily Beginners Kegels Prolapse Guide
If you can do 2-3 Kegels at the moment, then start out with:
* 2-3 Kegel exercises in a row
* Hold each exercise as long as you can up to around 6 seconds to start with
* Rest for 10 seconds between each exercise
* Practice this routine 3 times during the day (3 sets) for example when you first wake up, again after breakfast and then after morning tea or lunch.
Sample Intermediate Kegels for Prolapse Guide
*8 –12 Kegel exercises
*Hold each exercise up to 10 seconds
*Close to maximum intensity
*3 sets of exercises daily
Focus on correct technique at first. Start out doing the number of exercises you can manage.
How Long for Results?
Some women notice pelvic heaviness and bulging start to decrease within a couple of weeks whereas for others it can take a couple of months to start noticing changes.
The key is to persevere and to see a Pelvic Floor Physiotherapist for help if you need assistance managing your prolapse.
References
(1) Braekken IH, Majida M, Engh ME, Bø K. Can pelvic floor muscle training reverse pelvic organ prolapse and reduce prolapse symptoms? An assessor-blinded, randomized, controlled trial. Am J Obstet Gynecol. 2010;203(2):170.e1‐170.e1707. doi:10.1016/j.ajog.2010.02.037
(2) Prolapse Exercises Inside Out - Michelle Kenway https://www.pelvicexercises.com.au
(3) Images
141895776 Adobe Stock licensed user
170576056 Adobe Stock licensed user
- - - - - - - -
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
- - - - - - - -
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Kegels for prolapse can help stop prolapse worsening and reduce prolapse symptoms. Pelvic Floor Physio Michelle guides you through Kegels and pelvic prolapse for beginners. These exercises are most likely to help you with bladder prolapse (cystocoele), uterine prolapse and/or bowel prolapse (rectocoele).
*** DOWNLOAD NOW Prolapse Exercises eBook https://www.pelvicexercises.com.au/pelvic-exercise-products/prolapse-exercises/prolapse-exercises-ebook/ ***
Scientific research has shown pelvic floor muscle training can reduce prolapse severity and improve prolapse symptoms in women with mild to moderate prolapse Grade 1- 3 (1). Specifically training can lift your pelvic floor higher to reduce prolapse severity AND reduce prolapse symptoms.
Video Contents: Kegels for Prolapse
1. Best time to do Kegels with prolapse problems
2. The best position to out start with
3. How to do your Kegels to repair your prolapse
4. How many Kegels to do for best results
1. Best Time to do Kegels
The best time for your exercises is when your muscles are well rested and your prolapse is sitting higher than later in the day. Do your kegels when you first wake up and then again during the morning. Kegels will be more difficult after you've been standing and moving around especially towards the end of the day.
2. Best Position for Kegels Exercises
The best beginners position for Kegels and prolapse is usually lying down either on your back or on your side, perhaps with a pillow between your legs for comfort. In these lying down positions your prolapse will be less likely to bulge down with gravity and bodyweight. If you're able to do your exercises sitting or standing, then choose these positions especially at the start of the day when your pelvic floor muscles are ready to exercise.
3. How to do Kegels for Prolapse
The correct Kegel technique for prolapse repair involves lifting inwards and squeezing in and around the entrance to the vagina, the opening to the urine tube and anus all at once.
Some women with prolapse tend to bear down rather than lifting inwards and doing this can make prolapse symptoms worse, so you need to make sure you're using the correct lifting inwards action.
4. How Many Kegels?
Sample Daily Beginners Kegels Prolapse Guide
If you can do 2-3 Kegels at the moment, then start out with:
* 2-3 Kegel exercises in a row
* Hold each exercise as long as you can up to around 6 seconds to start with
* Rest for 10 seconds between each exercise
* Practice this routine 3 times during the day (3 sets) for example when you first wake up, again after breakfast and then after morning tea or lunch.
Sample Intermediate Kegels for Prolapse Guide
*8 –12 Kegel exercises
*Hold each exercise up to 10 seconds
*Close to maximum intensity
*3 sets of exercises daily
Focus on correct technique at first. Start out doing the number of exercises you can manage.
How Long for Results?
Some women notice pelvic heaviness and bulging start to decrease within a couple of weeks whereas for others it can take a couple of months to start noticing changes.
The key is to persevere and to see a Pelvic Floor Physiotherapist for help if you need assistance managing your prolapse.
References
(1) Braekken IH, Majida M, Engh ME, Bø K. Can pelvic floor muscle training reverse pelvic organ prolapse and reduce prolapse symptoms? An assessor-blinded, randomized, controlled trial. Am J Obstet Gynecol. 2010;203(2):170.e1‐170.e1707. doi:10.1016/j.ajog.2010.02.037
(2) Prolapse Exercises Inside Out - Michelle Kenway https://www.pelvicexercises.com.au
(3) Images
141895776 Adobe Stock licensed user
170576056 Adobe Stock licensed user
- - - - - - - -
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
- - - - - - - -
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
