Uterine prolapse is the sagging of your uterus into the vaginal canal due to weakened pelvic floor muscles and ligaments. Multiple pregnancies and vaginal births, as well as vaginal changes associated with menopause, are common culprits of uterine prolapse, according to New York University Langone Medical Center. Kegel exercises, designed to strengthen the pelvic floor muscles and ligaments, not only treat mild uterine prolapse, but may also help prevent it in the first place. Practice sets of Kegel exercises four times daily as part of your fitness routine.
Slow Kegels
Isolate your pelvic floor muscles by attempting to stop and start your urine flow while emptying your bladder. Once you master the technique, however, do not practice Kegel exercises with a full bladder, cautions MayoClinic.com, as you may actually weaken the muscles you want to strengthen. To perform slow Kegels, contract your pelvic floor muscles as tightly as possible and hold for three seconds. Release and pause for three seconds, and then repeat the process 10 times. As your muscles strengthen, increase the contraction and rest intervals until you are able to hold for 10 seconds at a time.
Fast Kegels
Fast Kegels offer a variation of uterine prolapse exercises to tone your pelvic floor muscles. Always squeeze your muscles upward and inward, states the University of Michigan Promoting Effective Recovery from Labor Project, and avoid straining down or pushing outward during the exercises as this movement may worsen your condition. Practice fast Kegels by contracting and relaxing your pelvic floor muscles in rapid succession, once every second or two. Begin with a series of 10 contractions and gradually work your way up to 30 contractions. Repeat in sets of three, and vary the exercise by practicing in a variety of positions such as standing, sitting, reclining or kneeling.
Kegel Elevator
An alternative pelvic floor exercise is the Kegel elevator. This advanced movement allows you to finely control your pelvic floor muscles and, in addition to improving mild uterine prolapse, may also help with mild urinary incontinence. Begin by imagining your pelvic region as an elevator. At the first floor, pause and contract your pelvic floor muscles slightly. Move up to the second floor and pause again, contracting your muscles a bit more. Continue moving upward until you reach the fourth floor, contracting your muscles maximally. Slowly lower the elevator back down, pausing and releasing slightly at each floor. As your pelvic floor muscles strengthen, gradually increase the number of pauses on your way up and down until you are able to do 10 with a slow and controlled movement.
