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Pelvic Organ Prolapse Exercise

Reduce Symptoms.
Exercise Safely.
Improve Confidence.

If you are living with pelvic organ prolapse, we want you to know you are not alone. For most women, the first time they hear the phrase ‘pelvic organ prolapse’ is when they are being diagnosed with one. Despite so many women living with some form of pelvic organ prolapse, it is still considered a taboo topic.

While the first stages of prolapse recovery can feel overwhelming and frustrating, there is hope. As a physio-led program, we are passionate about helping you reduce your prolapse symptoms and exercise confidently with pelvic organ prolapse. 

What is Pelvic Organ Prolapse?

 
What is a pelvic organ prolapse?

Prolapse is a hernia caused as a result of the downward movement of the pelvic organs through the ‘levator hiatus’ (the opening in the pelvic floor muscle which allows the urethra, vagina and rectum to pass through) or the anal canal.  The common symptoms of prolapse include a vaginal bulge or a feeling of heaviness or dragging in the vagina. 

 

Why does prolapse happen?

Prolapse can happen for a variety of reasons, and it is often caused by a combination of factors. Pregnancy, the type of birth you had, chronic constipation, genetics, weight, and a history of high-impact movement can all contribute to prolapse. The biggest risk increase in a woman’s life for prolapse is her first birth, which gives an almost 10-fold increase in risk.

pelvic organ prolapse exercise program

What is the EMP approach to Pelvic Organ Prolapse Exercise?

It is important to acknowledge the emotional toll of living with prolapse. Prolapse is much more than 'just' a physical condition. It affects every area of your well-being. The Empowered Motherhood Program pelvic organ prolapse program will help you to feel confident physically and emotionally whilst healing your body safely. 

 

Pelvic Floor Exercises 

Prolapse isn’t caused solely by a weak pelvic floor, and kegels aren’t the only answer. However, the research shows that strengthening the pelvic floor muscles through pelvic floor muscle training (PFMT) can be an effective non-surgical treatment option for managing the symptoms of pelvic organ prolapse. The EMP prolapse-safe exercise program includes pelvic floor exercises to help heal and strengthen your pelvic floor and reduce prolapse symptoms. 

pelvic organ prolapse exercise program
 

Core Co-Activation and Control   

How your core functions and transfers pressure can directly affect the amount of load that is placed on your pelvic floor. Building strength and control through your abdominal wall through a safe core rehabilitation program is important for your pelvic floor. The Empowered Motherhood Program will help you to:

  • Reduce separation and heal your abdominal wall. 
  • Understand how to manage internal abdominal pressure and reduce the load on your pelvic floor. 
  • Build core strength and control for a stronger body that can cope with the demands of life. 
pelvic organ prolapse exercise program
 

Full Body Strength and Control

It is our goal to help you to feel strong and confident in your body and to return to the type of exercise you love. The EMP includes a complete pelvic organ prolapse week-by-week program that is designed to help you to build strength and fitness safely and confidently. It includes pelvic organ safe pilates, strength, cardio, core and yoga classes.  

pelvic organ prolapse exercise program

Expert-led pelvic organ prolapse safe exercise program

In the Empowered Motherhood Program, our Pelvic Organ Prolapse Safe program is included with all our memberships.  Move safely and confidently with physio-led exercise and education.

pelvic organ prolapse exercise program
Maintain a Strong Pelvic Floor

Research suggests pelvic floor muscle training can be an effective non-surgical treatment option for managing pelvic organ prolapse. The EMP includes pelvic floor workouts for every stage of prolapse recovery. 

Create a Strong Core

How your core functions and transfers pressure can directly affect the load on your pelvic floor. Create a strong abdominal wall with specialised core workouts that progress from early postnatal recovery to advanced core and pilates based movements. 

Full Body Strength 

Full body strength is vital if you are living with prolapse. The stronger your body, the less load will be placed on the pelvic floor. Keep building strength safely and progressing your full-body fitness  with 5 levels of prolapse-safe workouts. 

Pregnancy and Prolapse 

Pregnancy with pelvic organ prolapse is challenging. Our pelvic floor safe workouts for pregnancy will help you to navigate pregnancy with prolapse and prepare for a safer birth.

On-Demand Access

Receive immediate access to all of our pregnancy classes and specialised core and pelvic floor workouts when and where you need them via our mobile App and desktop programs.

Return to Running and Impact

We believe that almost all women with prolapse can get back to running. It requires a step-by-step whole-body approach, some serious dedication and mindfulness, but it may be possible.

EMP is far more than just prolapse safe workouts!

Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.

pelvic organ prolapse exercise program
Physio-Led Exercise

Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.

pelvic organ prolapse exercise program
Specialised Programs 

Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.

pelvic organ prolapse exercise program
Personalised Support 

We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve. 

pelvic organ prolapse exercise program
Expert Education 

Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.  

pelvic organ prolapse exercise program
Over 400 workouts 

Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum. 

pelvic organ prolapse exercise program
Join our community of mothers

Plus you'll get access to our community of strong, intelligent and empowered mothers. 

Create your strong and empowered motherhood journey

Join the award-winning program and get instant access to the EMP App.

All on a plan that fits in with you.

Monthly

$44

Payable monthly.

  • Cancel anytime
  • Access to all week by week programs
  • Personalised support and guidance.
  • 7-day free trial
JOIN TODAY

Quarterly

$39

Payable as $117 every 3 months.

  • Ongoing membership
  • Access to all week by week programs
  • Personalised support and guidance.
  • 7-day free trial
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Yearly

$29

Payable as $349 once off.

  • AfterPay Available
  • Save over 30%
  • Free equipment pack for Aus residents.
  • Personalised support.
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7-Day Free Trial

Try out our complete program for free for 7 days with our Monthly and Quarterly plans.

Cancel anytime before the first 7 days and you won't be charged a cent. 

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Enter your details for instant access to our free physio-led workouts for prolapse.

Your free workouts include free prolapse essentials, postnatal pelvic floor workouts, and postnatal core essentials. 

 Hey, we are Kimmy and Lyz

We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.

Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.