What are the best Rectocele (pelvic organ prolapse) exercises?
Exercises performed with a pelvic floor physical therapist strengthen and retrain the pelvic floor and can also lessen the symptoms of a rectocele.
Pelvic floor muscle training is a proven treatment or preventive for rectocele or pelvic organ prolapse. A Rectocele is a type of pelvic organ prolapse indicated by the rectum bulging into the posterior wall of the vagina.
Pelvic floor physical therapy is an effective method of treatment for pelvic floor dysfunction and pelvic wellness related issues. Beyond providing medical care, you will also receive important health information about your body and how best to take care of it. In Europe, it is common for women to be give 6-12 pelvic floor physical therapy sessions postpartum to ensure their wellness after delivering a baby. Wouldn't it be wise to make this a global practice?
If you are experiencing pelvic floor dysfunction, pelvic pain, or other annoying symptoms, seek the support of a qualified pelvic floor physical therapist. There is no reason to put up with discomfort, pain, or bladder leakage when pelvic floor physical therapy treatment is available. Just because something is common doesn’t make it “normal.”
Take charge of your health and wellness and make an appointment.
You can try these exercises to strengthen your pelvic floor muscles and mitigate these side effects of rectocele (pelvic organ prolapse)
The Belly Release exercise can be helpful for pelvic floor dysfunction. Here is how to do it:
From a kneeling position on your mat, come onto all fours, place your knees pelvis width apart with your knees directly underneath your hips. You can have your toes tucked or untucked. Your wrist should be shoulder width apart directly underneath your shoulders. Check in to make sure you have a gentle curve in your low back. Also be aware of your ribs. Make sure the bottom ribs are in line with the top of the pelvis.
This is an "allowing" exercise, not a "doing" exercise in this position. You will simply allow the belly to expand and remain expanded almost as if it's reaching towards the floor. Every inhalation will be a full expansion. And then as you exhale, just allow for a soft exhalation. You're simply allowing the belly to let go of tension, to relax and to release.
Kegels is the practice of contracting and relaxing your pelvic floor muscles. You may benefit from Kegels if you experience urine leakage from sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine. Kegels exercises work when they are done correctly, consistently and coordinated with movement. Most people who dedicate 5-10 minutes a day to pelvic floor fitness notice changes in as little as 2 weeks.
Squats engage the largest muscles in the body and have one of the largest payoffs in terms of strength improvement. When performing this fundamental move, ensure your form is solid before you add any resistance.
The bridge is a great exercise for the glutes. If done correctly, it also activates the pelvic floor muscles in the process. Even without weight, the pause and pulse of this move will have you feeling it.
Split Tabletop is a leg move that acts as the foundation of many moves in a Pilates workout. By adding the split, you’re activating your hips and pelvic floor muscles as well.
Bird Dig is an exercise in balance and stability, bird dog is a full-body move that makes you engage many muscles at once, including the pelvic floor.
Pelvic floor physical therapists can significantly improve your quality of life by taking the time to treat pelvic floor dysfunction with pelvic floor physiotherapy and exercise. You don’t have to put up with the nagging symptoms. So many women think that just doing kegels will solve everything and that if they experience discomfort it is from lack of tension when the inverse might be true. Too much tension can be equally challenging and can also cause discomfort.
Seeing a pelvic floor physical therapist can help you figure out what’s really going on and give you a plan to address the underlying issues. These are professionals who have extensive experience and education and a commitment to women’s wellness. They can explain what is going on with your body in an accessible way so you can participate in your recovery.
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