🌻Prolapse SAFE Core Abdominal Exercises
Prolapse safe abdominal core exercises for beginner workout for strengthening deep abdominal core muscles with Pelvic Floor Physiotherapist Michelle https://www.pelvicexercises.com.au. These abdominal core exercises to strengthen and tone deep core abdominal muscles, flatten the belly, trim the waist and act like a belly band supporting the belly, hips and lower back. These prolapse safe core abdominal exercises reduce the risk of worsening prolapse symptoms and recurrent prolapse after prolapse surgery, unlike some intense abdominal core exercises.
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These abdominal core exercises suit beginners with mild to moderate pelvic organ prolapse and when fully recovered after prolapse surgery (with medical approval to return to general exercise).
Please cease any exercise associated with physical discomfort.
Core Abdominal Exercise 1: Clam and Core
Strengthening exercise for deep abdominal muscles, hip and pelvic stabilizing muscles
Sidelying
Knees slightly bent
Activate deep abdominal core muscles
Raise top leg above lower leg
Feet together
Lower top leg
Relax core abdominal muscles.
Core Abdominal Exercise 2: Side Bridge Waist Trim
Strengthens deep abdominal waist and spinal muscles, hip and shoulder stabilizers
Side lying
Elbow under shoulder
Knees bent
Raise hips off mat
Maintain raised trunk
Lower trunk to mat
Repeat core exercise on opposite side
Beginners Modified Side Bridge
Raise waist off mat
Hip stays touching mat
Core Abdominal Exercise 3: Deep Abdominal Core Single Leg Raise
Strengthens deep core abdominal, spinal and gluteal (buttock) muscles
4-point kneeling position
Lying prone with knee pain preventing kneeling
Relax abdominal muscles
Gently contract deep abdominal muscles
Maintain abdominal contraction
Raise extended leg no higher than buttocks
Lower leg down toes to mat
Relax deep abdominal core muscles
Core Abdominal Exercise 4: Bird Dog or Superman Exercise
4 point kneeling
Extend right leg behind
Extend left arm in front
Activate deep abdominal core muscles
Raise back leg and front arm simultaneously from mat no higher than trunk
Maintain deep abdominal core muscle activation
Lower arm and leg simultaneously back to mat
Relax deep abdominal core muscles
Repeat alternate sides
These prolapse safe core abdominal core exercises can be performed daily for core abdominal strengthening and pelvic prolapse recovery with prolapse and after prolapse surgery.
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