What kinds of exercises are appropriate after Cystocele and Rectocele diagnosis for general fitness?

Hello,

Just wanted to say hello and welcome! There is a lot of good advice and support here and I'm sure you'll find much helpful and interesting information. I do not have Christine's book yet myself, although do plan to get a copy, but I find that just walking, 20 or 30 minutes a day, using the posture is a big help for the pressure and I do wear a V2 supporter.

Hi BritB

I haven't played tennis for years but once you learn Wholewoman posture and aim to use it every waking minute, ie make it a new way to carry your body, you will also have to learn to use it playing tennis as well. This means no hunching over while waiting for shots and possibly changing your serving posture. There may be other things too, but you just need to adjust your posture to every activity as you do them for the first time in Wholewoman posture. It is a lot of relearning for a start but eventually a little automatic alarm goes off when you are in bad posture and you just get used to it. The positive reinforcement is lack of that lump!

Good luck. The Support belt might also be very helpful.

Cheers

Louise

Hi Brit B,

I just wanted to say that I can relate to the awful bulge and pressure feeling. Please know that once you start doing the postures, you'll find some relief. Also, I find that my cystocele comes and goes in cycles, so most days, if I'm using the postures and eating right, I barely even notice it. On days that I do, usually around my period, I just take it easy, find comfort on this site and just breathe. I know it's so scary, particularly if you're active, but there are lots of strong, active women in this community living well with their prolapses.

Hugs,
Ann

Hi Brit,

The second edition of the book will be available in just a few weeks. We have a dvd that explains the posture and there's also a lot of info here on the site. Check the FAQs. Until the book arrives, here are a few thoughts on exercise:

One of the most frequently asked questions is – “What exercise is good for prolapse and what should I stay away from?” While it’s essential to consider all variables making up each individual’s condition and state of health, there are also some general guidelines that can be useful in understanding how to work with, rather than against, intraabdominal pressure:

• The female spine, pelvis and pelvic contents are most stabilized in right angle (90˚) postures, such as sitting with a straight spine and legs stretched out in front. This is because the pelvic organs are being held over the pubic bone where they are pinned into place by the forces of intraabdominal pressure. The spine and pelvis form their own right angle in natural standing posture.

• Acute angles (less than 90˚) are also stable, as they shift the body’s center of gravity further toward the front.

• Obtuse angles (greater than 90˚) destabilize pelvic contents, as the center of gravity shifts toward the back, creating a posterior pull on the organs. Exercises such as the “boat pose” in yoga and the original core mat program of Pilates, which lift both head and feet off the floor, place the body in an obtuse angle, stressing the structures of organ support.

• The stability of right angle postures remains, no matter how the body is rotated in space. Examples are a right angle forward bend and the “downward dog” pose in yoga.

• The instability of obtuse angles remains, no matter how the body is rotated in space. It is an unfortunate fact that we spend most of our lives with our body in obtuse angles, like driving, desk work, vacuuming, pushing a baby buggy, watching TV, recumbent bicycling, lifting weights, etc.

• By making a few minor adjustments we can change our anatomic relationship to all these activities:

• Sit up straight while driving and place a small pillow behind your lumbar spine.
• While working at a desk, sit using the strength of your own spine. Utilize all aspects of Whole Woman™ upper body posture.
• Stand up straight while vacuuming and hold the hose to your side.
• While pushing your baby, make sure the stroller handle is at waist height and keep it close to your body so you are not leaning forward.
• As much as possible, sit in ways that allow you to use the Whole Woman™ upper body posture. You can easily shift from cross-legged, to legs stretched out in front, to folding your legs underneath so that you are sitting on the soles of your feet (place a small pillow between your bottom and feet).
• Biking bent over into an acute angle should not place undue stress on pelvic organ support. Recumbent exercise equipment sends undue pressure to the pelvic outlet.
• Weight lifting and all other forms of exercise and activity can be performed safely providing you keep your body in its proper anatomical shape. This doesn’t mean you can’t bend into an obtuse angle to ski over a mogul or slam a tennis ball, but that you always recover to natural posture.

CONSULT YOUR DOCTOR!

Wishing you well,

Christine

Christine, thank you so much for providing all of us this valuable info. I can't wait to see the new edition of the book.

When I sit at a right angle with legs sticking straight out, my tail tucks and back hunches a lot. This is because I have tight hamstrings. Would you suggest that, unless you can sit in this position with a good Whole Woman Posture, we should sit on a cushion and/or with legs crossed?

Ann

Hi Ann,

Many are uncomfortable in that position. The hamstrings have a lot to do with it, but so do muscles throughout the buttocks, back and abdominal core. Practicing this seated position would increase strength and flexibility, but if you’re really stiff, it’s probably not a good idea to push yourself to stay there very long. Increasing increments of time is always best.

:-) Christine

Hi BritB,

I know. I wish I had known that prolapse was a possible outcome of a vacuum-delivered baby. I would have approached my delivery so differently. One of the most difficult things for me, in my recovery, has been letting go of the fact that this could have been avoided--if I had had a doula, if I had pushed at the right times, if a vacuum wasn't used to pull the very large baby out of me...I'm still working hard to let go of this, but it's very difficult. I keep looking for information that tells me "it could not have been avoided," as I feel like that would really help me heal, but alas...

Anyway, soreness and tenderness, yes. The downward pressure (before I started to get the hang of the postures) made me feel wiped out, and like my vulva were really "full" or engorged or something--yes, and under the weather, like you describe, almost like I had the flu--achey.

I'm glad you found this site. You'll find so much comfort and invaluable information here. It amazes me the amount of time, heart, energy and pure compassion Christine has put into this effort. And to think that our doctors just hand us the "Kegels worksheet" and that's it. Ugh. Well, here we are, thank goodness.

All the best,
Ann

Starr
I have been wondering about this, too.
I am most keen to discover if anyone knows if "rebounding " (that is, using a mini-trampoline) has any negative effect on cystocele and rectocele problems. One would think that it might, because of the up- and- down motion, BUT I have read that rebounding improves urinary incontinece,(!) so am unsure. Because of knee problems, I am not able to use the bike as described in Christine's reply,and do not enjoy swimming, but love my rebounder! Since this diagnosis,however, I am hesitant to use it , but do want to maintain my cardio fitness. Thanks for sharing anything you might know on the topic. This is a wonderful site, and is, for the time being, keeping me from the surgeon's scalpel! (Also, thanks for the very enlightening info re Pilates and Yoga...)

I am an avid exerciser. For the last year I have been working out with a trainer and he has changed my figure dramatically. When I first found out about my prolapse which was 3 weeks ago I thought that this part of my life was over. I was so depressed.

Yesterday, I confided in my trainer that I had a prolapsed bladder. Both my Gyno and my Gastro had given me the green light to exercise but I thought I should share this information with him being that he has his own expertise. He decided to cancel my session last night until he had more information. He wanted to talk to my doctor.

I spoke to my Gyno today and he gave me the following guidelines. I could do whatever I wanted to with the exception of any exercise that would put pressure on the pelvic floor. He doesn't want me doing crunches. Or anything that mimics that kind of flexion. I can however do push-ups, lunges and core work. I can also do cardio including running. I was really surprised that he said that I could run. I am not an avid runner though so I think that I will probably stick to the elicptical machine & the bike. No need to shake up my prolapse. It is nice to know that running won't make it fall out though.

Both my Gyno and my gastro stressed the importance of exercising. It is really important to keep your weight low with prolapse. I learned that by spending way to much time during the past 3 weeks surfing the net.

Truthfully, while I love working out - I was scared. Scared I was making things worse. But, as I was working out I kept telling myself both doctors said it was ok.

I hope that this posting is helpful to someone. In any event, it was 1 1/2 hr. of no prolapse thoughts. That was the longest break that I have had from thinking about it in the past 3 weeks.

-Lilly Anne

Glad the information that I provided was helpful. My next session with my trainer is on Monday. I'll share more info. as I learn.

One thing that I should have said in my last posting is that each perspon should probably check with their doctor to make sure that they agree based on their level of prolapse. I don't know that it makes difference but it could.

In any event, mentally I always feel better after I exercise.

-Lilly Anne

I think I'm often worse on days when I don't get out for a brisk walk. Sometimes I'll be worse at the weekends coz i don't do the nursery run which is a good 20 mins each way. I've heard loads of physios say walking is good for the pelvic floor, but when i was first diagnosed I felt like I'd never stand for more than 30 mins again in my life!

I agree Mummy76, I am definitely better after a nice brisk walk as well, everything feels nice and "tight"!
Michelle.