u/kristamb

Hello,

I wanted to share some exercises that my PT is having me work on...for GRADE 2 POP. PFPT isn't cheap, so if this can help anyone looking for ideas, please read! The exercises do seem to help, even after just a couple weeks!

And I feel she is giving me more specific directions compared to the videos I've found online too. Like not just squeezing for kegels, but being mindful of a deep breath, then kegel, then lower abdomen squeeze/tighten and hold...

WEEK 1:

• Lay on your back with feet up and pillow under hips
  • Exercise 1: Deep breathing – belly breath. 2 minutes
  • Exercise 2: Breathe in, relax. Breathe out, contract pelvic floor. 2 minutes
  • Exercise 3: Put a block or ball between your knees. Squeeze the block. Then do a kegel. Then tighten belly like pulling it in to your body. Don’t push it out. Hold for a little bit, then relax. Repeat for 2 minutes.
• WEEK 2:
• Exercise #1: Place a ball between your knees. Squeeze the ball, do a kegel, then tighten your core like pulling into your body. Then lift up into a bridge pose. Hips should try to be in line with knee and shoulder. Blow out as you lift up. Relax between repetitions. Repeat 3 rounds of 10
• Exercise #2: Bent knee fallout: Lay with knees bent. Tighten pelvic floor and belly. Slowly lower one knee out to the side towards floor. Go as far as you can keep pelvic floor/belly contracted. Bring the leg back up, keep the contraction, then repeat on the other side. Then relax and repeat. 3 rounds of 10
• Exercise #3: Get on all fours with a ball between your knees. Squeeze ball slightly. Tighten pelvic floor and abdomen. Then lift up slightly to raise knees off the floor. Hold 15–30 seconds. (Just keep breathing as you hold. Relax between each round. Repeat 3 times.)