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Kegel Exercises for Prolapsed Bladder

According to EMedicineHealth.com, a prolapsed bladder is a condition that can affect women when the front wall of the vagina weakens, allowing the bladder to descend into the vaginal cavity. This condition commonly affects women who are post-menopausal, as the decrease in circulating estrogen levels following menopause triggers a weakening of the structure of the vagina. Kegel exercises are normally prescribed for individuals who have had a prolapsed bladder to increase muscle strength in the area.

  1. Performing Kegels

    • Perform Kegel exercises as part of your morning and evening routine to help alleviate the symptoms of a prolapsed bladder, restoring some measure of urinary continence. A Kegel exercise (also known as a pelvic floor exercise) is performed by intentionally contracting the muscles that make up the pelvic floor, including the muscles of the vagina, perineum and anus. Locating these muscles can be difficult for an individual who is otherwise unfamiliar, so the best way to learn which muscles are involves in a Kegel exercise is to attempt to halt your flow of urine midstream the next time you are using the restroom. The muscles that you contract to perform this task are the same muscles that are involved in performing a Kegel.

      Once you are sure you can locate the proper muscles, sit or lie down comfortably. Inhale slowly and deeply, relaxing the muscles of your abdomen and your pelvic floor. Contract your pelvic floor muscles as you exhale, holding the contraction for the duration of your exhalation. Repeat 10 to 20 times to begin, working your way up to 40 or 50 reps over time as you increase your muscular strength in the area.

    Advanced Kegels

    • Practice the elevator as an advanced Kegel exercise to help you reap further rewards from your training. To perform the elevator, imagine your lower pelvic region as a building with a series of floors. As you contract your pelvic muscles, attempt to "pull" them upward so they reach the first "floor." Release, then bring your pelvic muscles further up during your next exhalation to the second floor. Continue until you have pulled your pelvic floor muscles up as high as you are able, then relax. Repeat this drill in place of one of your regular Kegel sessions to further increase the strength of your pelvic muscles.

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