Resources for Prolapse

Hey mamas!

I’m still early in my journey (12.5 weeks pp) but wanted to start a thread of resources I’ve found that are positive and helpful while maintaining a realistic outlook. Obviously I am not a medical professional, just a mother dealing with POP so try any suggestions at your own discretion. Please comment your own!

Instagram:

Many of these accounts are run by pelvic floor physiotherapists. Some offer advice and workouts that are prolapse (and diastasis recti) friendly (with proper core engagement).

Expecting and Empowered

The Belle Method

The Vagina Whisperer

Get Mom Strong

Mommy berries

Down There Doc

Haley Shevener

Facebook:

POP Fitness is a group affiliated with the POP an Uplifting guide I have found that is super supportive and focused around fitness for wellbeing and how to accommodate for POP.

Hypopressives for Prolapse

Info and Programs:

POP an Uplifting Guide has hours of educational components as well as exercises to help you fully understand POP it’s about $150

FemFusion Fitness is another great program. She has a series called “Lift” specifically for pelvic organ prolapse. The first week is free and she has many videos on YouTube for free (BONUS!)

SLAM (strong like a mother) is pelvic floor focused. Her beginners program helps to connect to your deep core and pelvic floor. She also posts workouts on her instagram. This is a reoccurring subscription.

Momma Strong has 5-15 minute workouts and a “Fix Me” section for prolapse as well as other issues like back pain and DR. This is a $5/month subscription.

At home tips and tricks:

Ice packs/heating pads: these help when the sensation becomes too much. Pop one down there for 20 minutes or so. It seriously helps take your mind off it.

Hips up: lay on your back with your hips propped up and knees out to the side. Breathe. This will help relax your pelvic floor and take the pressure off. Like a “reset”. Laying with legs up a wall or back of the couch works too

Diaphragmatic Breathing: so important to manage pressure in your abdomen. This type of breathing is relaxing but also allows the pelvic floor to function properly.

Squatty Potty!: stop straining! A toilet stool makes a lot of difference as does avoiding constipation. Do not breath hold. Psyllium Husk and probiotics work wonders

“Blow before you go”: exhale when exerting.

Check your posture

Kegel: when appropriate! A pelvic floor physiotherapist can help you Kegel properly. Some people are hypertonic and need to focus on relaxing instead of tightening. Try kegeling in different positions (back, belly, side lying, quadruped etc)