If you have recently undergone prolapse surgery then it’s advised that you perform gentle aerobic exercises to strengthen your pelvic floor and aid prolapse repair. To help you do so, listed below are three of the best aerobic exercises which you can perform after having prolapse surgery; all of which will activate your pelvic muscles and alleviate painful or uncomfortable symptoms:
1 – Walking
Walking is a great form of aerobic exercise, gently promoting hip extension and gradually, yet comprehensively, strengthening your core muscles. If you have recently undergone prolapse surgery it’s recommended that you initially carry out a few short sessions over the course of the week rather than one long, arduous workout. Moreover, if you wear well cushioned shoes and walk on primarily flat surfaces then you will be able to reduce the force of impact that you make with each step; a process which will significantly reduce the amount of strain placed on your pelvic floor.
2 – Swimming
Attending gentle aqua aerobics classes or swimming at your local pool several times a week will strengthen your upper and lower body muscles. In fact, the process of balancing your body within water requires you to activate your core muscles, which are instrumental to a healthy and accelerated pelvic floor recovery. As a rule you should exercise within water that is deeper than your chest level in order to reduce strain on your pelvic floor. Simple exercises such as side-stepping or walking backwards and forwards within the water are ideal if you’ve recently undergone prolapse surgery and you can feel free to progress onto breaststroke, backstroke and freestyle swimming as your condition improves.
3 – Cycling
Regardless of whether you prefer to use a stationary bike in the gym or to traverse the great outdoors, cycling is a brilliant aerobic exercise to pursue after having prolapse surgery. This is due to the fact that the position in which you sit while cycling will alleviate your tail bone from pressure, activate your core muscles and promote pelvic floor recovery. Consequently, you should endeavour to carry out several short cycling sessions each week. If you use a stationary bike at a gym you should place the resistance settings on a low level and gradually increase them as your condition improves. Similarly, if you cycle outdoors then you should opt for flat surfaces and utilise gears which will avoid placing unnecessary strain on your legs and feet.