Unsafe Core Abdominal Exercises for Women With Prolapse

Physical Therapist demonstrates 2 unsafe abdominal core exercises to avoid with prolapse from https://www.pelvicexercises.com.au

What is the Problem with Intense Abdominal Core Exercises and Prolapse?

Intense core abdominal exercises create downward pressure onto the pelvic floor. If the pelvic floor is weak it is forced downwards.
Many women with prolapse problems have weak or poorly functioning pelvic floor muscles.

2 Abdominal Exercises to Avoid or Modify for Prolapse Protection

Abdominal Exercise 1: Forward Plank

Forward Plank is an abdominal core exercise for strengthening core abdominal and spinal muscles.

Forward Plank is usually performed bearing body weight through the forearms and the balls of the feet. Forward Plank involves intensely contracting the strong Rectus Abdominis muscles that can force the pelvic floor down when strongly activated.

How to Modify Forward Plank

Forward Plank can be modified to reduce the pressure it creates within the abdomen. Some women avoid the Forward Plank until their pelvic floor muscles are strong enough to withstand this exercise or modify the exercise to reduce the load on the pelvic floor.
Avoid the Forward Plank or Modified Plank if you notice prolapse symptoms with this exercise.

Modified Forward Plank Technique:

*Start lying down on your abdomen with your elbows bent and forearms on the mat
*Gently activate your deep abdominal muscles
*Draw your shoulder blades together and slightly down
*Activate your pelvic floor muscles before and throughout this exercise
*Keep your knees and feet in contact with the mat
*Raise your hips and trunk off the mat
*Avoid holding your breath
*Hold this position briefly and return your body back down to starting position.

Abdominal Exercise 2: The Hundred Pilates Exercise

The Hundred exercise is a Pilates exercise that strongly activates the abdominal muscles especially Rectus Abdominis when the head is raised forwards off the ground.

How to Modify The Hundred

This exercise can be easily modified to reduce pressure on the pelvic floor:

*Start lying on your back with your knees bent
*Keep your head down in contact with the mat for this entire exercise
*Gently activate your deep abdominal muscles
*Avoid raising both legs in the air simultaneously
*Instead, raise one bent leg above your body so your hip and knee are at right angles
*Lower your leg back to starting position keeping your abdominal muscles gently activated
*Breathe throughout this exercise

To Increase Challenge

Make this exercise more challenging y by slowly lowering the raised leg towards the ground and then raising it back above the body maintaining the normal inwards curve in your lower back as you do so.

These are some examples of the intense abdominal exercises to avoid with prolapse and how to modify them.

For more information on Prolapse Exercises refer to Michelle’s book at https://www.pelvicexercises.com.au/pelvic-exercise-products/pelvic-exercise-books/prolapse-exercises/

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13 Responses

  1. SNA SLM says:

    What about jumping hacks? I s it safe with D.recti?pls reply

  2. Thank you so much for your video. I just found out I have a rectocele. It seems to have gone down some, but I’m petrified it will alter my life. Dr. Says surgery not required. Will the exercises help to pull it back?

  3. I have prolapse, and I worked out A LOT before my pregnancy. Not working out is not really an option for my sanity, so thank you for all your videos. I'll probably follow every single one!

  4. MDK Network says:

    Love this! Especially the knowledge behind it

  5. G G says:

    What why does it say unsafe does that mean you can get hurt. I saw this and I was looking for a exercise video so can someone please give me a answer I would appreciate it bye

  6. Is hula hooping for 25-30 minutes a day safe to do??? I need to lose weight in two months but activities like running seem to cause varicose veins. Also if I do exercises every day how soon can my mommy tummy be gone?

  7. Big WOW- had pelvic floor reconstruction September 2018 and was told to do planks by Dr! I regularly used the Total Gym- 5 years ago and caused the prolapse to become extreme making the surgery necessary. Thank you for helping this community.

  8. Thx for these! How do I order the book for USA?

  9. Laura Barba says:

    thanks Michelle for the modified of the plank 😄

  10. I have a client with diastasis recti, which I knew NOTHING about, and I really, really appreciate your knowledge!!! Now, I've also heard that downward dog is not advised. Is that correct?

  11. I have a client with diastasis recti, which I knew NOTHING about, and I really, really appreciate your knowledge!!! Now, I've also heard that downward dog is not advised. Is that correct?

  12. NF N says:

    Hi , how about elliptical machine exercise is it safe for pelvic related problems?thanks

  13. THANK YOU!! Exactly the information I needed! Will share this with my chiropractor and trainer. (Most trainers REALLY need this information.)

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