Many women who have recently undergone prolapse surgery are reluctant to begin exercising again for fear of prolonging their prolapse repair or suffering from uterine prolapse pain. In particular, women who enjoyed strength training before their surgery are worried that any type of exercise which involves lifting weights could exacerbate their condition or cause another prolapse. Fortunately it is possible to continue safe strength training exercises after having prolapse surgery if you practise extreme care and caution. To help you do so, listed below are our safe strength training tips for women recovering from prolapse surgery:
1 – Avoid heavy lifting
Although you may have been used to lifting heavy weights prior to your surgery, whilst recovering you should opt for extremely low weights and gradually work your way upwards as your condition improves. As a rule, you should never lift a weight that is so heavy you have to strain or which makes you inclined to hold your breath.
2 – Exercise in supportive positions
After your prolapse surgery you should opt for sitting down or laying down strength training exercises that will place less strain on your pelvic floor than standing versions. For example, you can safely perform bicep curls and triceps extensions whilst sitting down, thereby enabling you to continue to tone and strengthen your arms without hindering your prolapse repair.
3 – Remember to exhale
Irrespective of the strength training routine that you follow, you should always endeavour to breathe out when performing each exercise and never hold your breath when lifting, lowering, pushing or pulling a weight. By adopting these practices you can ensure that your pelvic floor muscles are not being strained whilst you are performing strength exercises.
4 – Take regular breaks
One of the most important safe strength training practices that you can follow after having prolapse surgery is to take sufficient breaks between each exercise or set you perform. Moreover, if you begin to feel fatigued or unwell at any stage then you should stop immediately. By taking it slow you can gradually work your way back to your pre prolapse surgery strength training routine in a manner that will safely strengthen your pelvic floor muscles and facilitate efficient prolapse repair.
If you are reading this and considering a Sacrohysteropexy, then please do contact us for more information.