Best Exercises to avoid Prolapse after Childbirth

Best Exercises to avoid Prolapse after Childbirth

Child Care Fitness

Prolapse can develop in women after childbirth. It happens due to the elasticity of pelvic floor muscles because of hormonal changes during pregnancy. The pelvic organs may move from their usual place due to the factor. Also, it may happen if the baby is exerting too much pressure on the parts. When the situation is extensive, it can lead to tissue damage. 

Various factors can lead to prolapse after childbirth. It can be obesity, multiple births, medical conditions, weak muscles, or trauma. A specialist needs to diagnose before starting the vaginal proplapse treatment. However, you can exercise the pelvic muscles to avoid the condition. Below are some to do at home;


The type of pushups for pelvic exercising focuses on the abdomen. With the knees and hands on the flow while the hips and shoulders above them, respectively, you will exercise the pelvic area. In addition, it will build your physic and exercise the back. 

You do it by pressing the arms on the floor to lift the knees. The back needs to be in a straight position with upward movement. Broadening the shoulder by spreading the arms will offer better results. Take breaths in and out as you exercise.

Abdominal Stretching

The abdominal stretching starts in a similar position as the pushups in our first example. However, the knees need to be apart to exercise the pelvic area. You stretch the upper body parts while moving the areas forward. It includes the head, chest, and arms. Maintain the position while inhaling and exhaling with the body at full stretch. 

Apart from the benefits of proplapse treatment, it helps with back problems.

Diaphragmatic Breathing

Pelvic muscles work in a similar way that muscles control breathing. The activity will give you control over the pelvic muscle’s contraction and relaxation. It involves lying on the floor with your back and relaxing the upper body. Also, you should put one hand above the stomach. You exercise the pelvic muscles by inhaling air at total lung capacity and releasing the air slowly while feeling the pelvic muscles. Air removal should be slow and steady. Repeat the diaphragmatic breathing exercises several times in one routine. You alternate the routines with the other pelvic area exercises.


The exercise involves hip movement. You can do it while lying on the back facing up. Fold the legs at the knees to have the feet on the floor and close to the hips. You move the leg sideways to feel the joint on the pelvic area in this position. Depending on your flexibility, it would help to move the legs on the entire range. 

On the other hand, the reverse clamshell is ideal if you want to avoid propalse after childbirth. You do the exercise while on the sides and bending the knees forward. Move the upper leg to form a right angle at the joints and switch to the alternate side to exercise the other side.


Squatting is an excellent exercise for the pelvic muscles. You can consider various variations to the activity to ensure you are safe.

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