DON’T LIFT HEAVY WITH PROLAPSE?

Sike! Did you actually think I was serious? 😜

Okay, okay, I get it – you've probably seen all over the internet and even heard from doctor, "No heavy lifting with prolapse!" And while I totally understand the concern, let’s pump the brakes here. There’s a better way to think about it. Let’s start by calling out some common, fear-inducing advice:

❌ “Don’t lift more than 5kg.”
❌ “No squats or lunges!”
❌ “Stay away from movement!”

But here’s the kicker: there’s no data to back up these rules. Nope, nada. Zilch. Zero.

So, what’s the real deal with prolapse and lifting?

It’s not about what you do. It's about how you do it. Imagine trying to carry a heavy bag of groceries, but you’re hunched over and holding your breath — yeah, that's gonna cause problems. But if you use good form, engage your muscles, and breathe properly, you can safely lift without putting extra pressure on your pelvic floor. 💪

Why the “don’t lift” advice doesn’t work for you:

Some providers will say avoid all movement, while others, like me, will teach you how to move smarter. Movement isn’t the enemy — bad form is. So, instead of cutting out lifting or squats, let’s focus on how to do them safely and confidently.

How to manage prolapse and keep lifting (without the fear):

1. Listen to Your Body: Pay attention to what makes your prolapse symptoms worse. If you feel pressure or discomfort, back off. Slowly reintroduce activities as you rehab.

2. Master Pressure Control: It’s not about holding your breath or bearing down while moving. It’s about controlling the pressure to avoid putting unnecessary stress on your pelvic floor. Inhale, exhale, and keep it calm. 🧘‍♀️

3. Connect Your Diaphragm & Pelvic Floor: Think of them like a dynamic duo. When they work together, it’s like the perfect synchronized dance. Activate your pelvic floor on the exhale and let it relax on the inhale. Breathe, move, repeat! 💃

4. Strengthen Surrounding Muscles: Your pelvic floor isn’t alone in this. Strengthening your core, hips, and glutes provides support and takes the load off the pelvic floor. More muscle = more power! 💥

5. Check Your Posture: If you’re slouching or standing like a brick wall, it’s time for some adjustments. Proper posture allows your diaphragm and pelvic floor to align, which makes a huge difference when you’re moving.

BONUS TIP: Prolapse isn’t just about weakness — it’s often about tension. If you’re clenching because you’re afraid of things “falling out,” that’s the tension we need to release. So, let’s get you breathing and moving freely, with no fear holding you back!

Want to dive deeper into these techniques? Check out my video where I break down pelvic floor tension and how to relax it. 🎥👇

So, here’s the takeaway:

• Listen to your body and adjust accordingly.

• Control your pressure by avoiding breath-holding.

• Connect with your diaphragm and pelvic floor to create a balanced movement.

• Strengthen your surrounding muscles for all-around support.

• Maintain proper posture to avoid unnecessary strain.

Ready to take charge and move without fear? Don’t let prolapse stop you from doing the things you love! 💃