the plank

Strengthen your deep core muscles to help prevent or recover from a prolapse

Maintaining a strong set of core muscles is essential to help prevent or recover from vaginal prolapse. Don’t worry, this doesn’t mean spending hours at the gym, or doing thousands of sit ups. The muscles you need to be targeting are those of your deep core, including your pelvic floor, and the three exercises that will be detailed here require no equipment; in fact two of them can be performed anywhere, at any time.
Always consult your specialist before beginning active recovery from surgery.

1- Pelvic floor exercise

This is a simple exercise that all women should do. It can literally be performed anywhere, even in the supermarket queue.

The muscles you are looking to work are the ones you use to stop the flow of urine. Once you have found a connection with these muscles, you should contract them for a second or two at a time, for 10 repetitions. Gradually build up the length of contractions, as well as the number of repetitions.

2- The stomach vacuum

This exercise strengthens the transversus abdominus muscle, the muscle most responsible for maintaining a flat stomach.

Stand upright and exhale all of the air from your lungs. Puff your chest out and pull your stomach in as far as you can. At first, try to hold this for 10 seconds. Take shallow breaths while holding the position. Perform three sets. Try to work up to 60 second holds, or even longer if you can.

3- The plank

You may have heard of the plank before. It’s a central exercise to pilates, works the entire core, and is the only exercise of this workout that it would not be advisable to perform in the supermarket queue!

The plank position is horizontal to the ground, face down, with the only points of contact being your forearms and your toes. You must keep a flat back, with a straight line from your heels to the back of your neck. Hold for as long as is comfortable. With practice you may be able to hold this position for a few minutes.

The first two exercises above can be performed daily. The plank is more strenuous so to begin with at least, only perform it three or four times per week. If you need more comprehensive advice, please contact us to arrange an appointment with Mr Broome.

 

Image from HellmonHollisticHealth.com

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