Strengthening exercises to support pelvic organs and manage prolapse symptoms.
Contract and relax pelvic floor muscles. Start with 10-second holds, 10 repetitions, 3 times daily. Gradually increase duration.
Lie on back, knees bent, lift hips while contracting pelvic floor. Hold for 5-10 seconds, repeat 10 times.
Stand with feet shoulder-width apart, lower as if sitting in a chair while engaging pelvic floor muscles. 10-15 repetitions.
On all fours, alternate arching and flattening the lower back while breathing deeply. 10 repetitions each direction.
Use devices or therapist guidance to learn proper muscle contraction. Helps ensure correct technique.
Medical device that stimulates pelvic floor muscles. Used under professional supervision for muscle strengthening.
