The bladder, urethra, small intestine, rectum, vagina or uterus can all drop down or prolapse from their normal position. This is called pelvic floor prolapse, and according to the Merck Manual, it can be characterized by fullness or pressure in the pelvic area. On some occasions, it can cause problems while using the bathroom. In severe cases the pelvic organs or small intestine may prolapse out of the vaginal opening. Weakened muscles and ligaments are the cause of pelvic prolapse and the Merck Manual claims that 1 out of 11 females will require surgery to fix this disorder in their lifetime. If you experience a mild case of pelvic prolapse, it can be treated with several exercises called Kegel exercises or pelvic muscle exercises. These exercises work the hammock and triangle muscles within the pelvis and help tighten and strengthen the pelvic floor.
Long Contraction
The long-contraction pelvic floor exercise will help build a strong foundation and solidify the holding potential of your pelvic floor. The National Association for Continence claims that this exercise is especially beneficial to help bladder control, a common problem associated with pelvic prolapse. To do the long contraction, you need to tighten and contract the pelvic floor muscles. Hold the contraction for 10 full seconds before relaxing. Following the contraction, make sure you relax for 10 seconds before doing the next repetition. When you first begin this exercise routine, you may not be able to hold the contraction for the entire time. This is to be expected and will improve over time. Your goal should be to perform 20 repetitions at least twice a day.
Short Contraction
The second method of pelvic muscle exercise is the short-contraction version. The same muscle group is worked using the short-contraction method, but the length of time holding the contraction is different. To do this exercise, you should contract the pelvic floor muscles quickly and hold for only 1 to 2 seconds. Relax for a second and quickly contract again. Do at least 5 repetitions of the short contractions twice a day.
Considerations
With Kegel exercises, it is important to know that you are working the correct muscles when attempting pelvic prolapse exercises. According to MayoClinic.com, you should check this by inserting your finger into your vagina and squeezing the muscles. If you feel tightening around your fingers and the pelvic floor moving upwards, you are performing the exercises correctly. The National Institute of Diabetes and Kidney Diseases claims that you should not squeeze other muscles, such as your legs or stomach, as this might cause bladder problems to develop. If you are having trouble getting the right muscles to work, imagine that you have to stop urinating. The same muscle formation is used to stop the flow of urine.
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