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Bladder prolapse is a common condition among women who've had vaginal childbirths - as if childbirth isn't hard enough! Characterized by a sagging bladder that causes pain and urinary problems, it can also result from chronic cough, frequent constipation and straining to pass stool and obesity.
Strengthening the pelvic floor muscles is the main treatment prescription for mild cases 3. While squats are often touted as beneficial for this goal, several types of squats can be unsafe for those experiencing bladder prolapse.
What's Going on With a Prolapsed Bladder?
In order to understand the exercises that are safe when you have a prolapsed bladder, it helps to understand a little bit about what's going on in your body.
A healthy bladder is held in place by a "hammock" of muscles and ligaments. Stresses such as multiple vaginal births or the prolonged pressure from coughing or straining to have a bowel movement gradually weakens these supportive structures, allowing the bladder to sag through the layers of muscles and ligaments. As this occurs, the bladder bulges into the vagina.
It's safe to say that anything that puts more pressure on these weakened muscles is a no-go.
Squatting With a Prolapsed Bladder
- Wide-stance barbell squats
- Wide-stance dumbbell squats
- Kettlebell squats
- Body weight squat jumps
Modifying Squats to Make Them Safer
- Position your feet no wider than hip-distance apart. * Keep your torso upright, and contract your core muscles to protect your lower back.
- Do not hold your breath while squatting. Inhale as you squat down and exhale as your rise back up.
- Keep your hips higher than your knees throughout the exercise to avoid pressure on your pelvic floor. This will also protect your knees and your lower back.
- Before and during your squat, try to activate your pelvic floor muscles. To do this, squeeze your pelvic floor muscles as if you are hold back urine.
- Keep your lower back neutral, neither rounding or arching.
Bladder prolapse is a common condition among women who've had vaginal childbirths - as if childbirth isn't hard enough! In order to understand the exercises that are safe when you have a prolapsed bladder, it helps to understand a little bit about what's going on in your body. Wide-stance barbell squats , Wide-stance dumbbell squats , Kettlebell squats , Body weight squat jumps , : . Keep your torso upright, and contract your core muscles to protect your lower back. ,
- Harvard Health Publishing: Uterine And Bladder Prolapse
- Pelvic Exercises: 7 Unsafe Exercises for Women with Prolapse & after Prolapse Surgery
- Pelvic Exercises: How to Squat – Physiotherapist Video for Pelvic Floor Safe Leg Strengthening
- Jessie Mundell: Prolapse Safe Exercise
- Girls Gone Strong: Can I Exercise With Pelvic Organ Prolapse?