What exercise are good for vaginal prolapse

Ans: For people with diabetes, exercise lowers blood glucose levels and boosts your body's sensitivity to insulin, countering insulin resistance. Aerobic exercise like walking, jogging, cycling, swimming, etc improves heart health, increases your metabolism, aids weight loss, lowers your blood pressure, increases your HDL (“good”) cholesterol and boosts your mood. Anaerobic exercise like weight lifting, resistant training, etc. burns calories and improves your cardiovascular health, insulin sensitivity and blood glucose management, improves power and builds muscle strength and mass. Include both in your exercise regimen as adjusted for confounding factors, including BMI, smoking, and other heart disease risk factors.

Ans: Hi Deepak, For Fatty Liver, you would need to prioritise dietary changes and follow that up with a regular exercise routine that is moderately challenging. Yoga can also be used as a way to exercise - to do that, you should spend at least 30-45 mins practising Yoga, 3-5 days a week. The pace should not be too easy; you should feel challenged. A meaningful practice would include Sun Salutations, 5-10 diverse postures and Pranayama practice. Specifically, you can bring more focus on any posture that impacts the mid-section of the body, such as Ardha Matsyendrasana, Bhujangasana, Dhanurasana or Naukasana. Kapalbhati is also a powerful practice that can be included in your routine. Wish you all the best.

Ans: Hello Anonymous,
Each person has a different body type and structure.
It will be best if you can go for just one session to a trainer or physiotherapist. They will check your overall muscle strength, tightness of muscles, bone health and accordingly give you a set of exercises that is good for your body type. They will give you certain stretches and some exercises to strengthen muscles that may be weak in you. That should help you better than generalised exercises.

Ans: For managing uterine prolapse, yoga can be a supportive practice to strengthen the pelvic floor muscles and enhance overall core stability. However, it is important to approach yoga gently and avoid poses that place excessive strain on the abdomen or pelvic region.

Here are some yoga asanas that can help strengthen the pelvic floor and support recovery from uterine prolapse:

1. Malasana (Garland Pose)
This deep squat helps open the hips and strengthens the pelvic floor muscles. You can use a bolster or folded blanket under your heels for support if you have tight hips. Keep your spine long and breathe deeply into the pelvic area.

2. Supta Baddha Konasana (Reclined Bound Angle Pose)
This restorative pose gently opens the hips and allows relaxation while toning the pelvic region. You can place cushions or blocks under your knees for support and to reduce pressure on the pelvic floor.

3. Setu Bandhasana (Bridge Pose)
Bridge Pose strengthens the pelvic floor, glutes, and core muscles. Be mindful not to overarch your back. Begin with gentle lifts and gradually increase height. Engage the pelvic floor as you lift your hips off the ground.

4. Mula Bandha Practice (Pelvic Floor Engagement)
Mula Bandha involves the contraction of the pelvic floor muscles. Practice this while seated in a comfortable position, or during poses like Tadasana (Mountain Pose) and Vajrasana (Thunderbolt Pose). Gently engage and release the pelvic floor muscles with controlled breathing.

5. Tadasana (Mountain Pose) with Pelvic Floor Awareness
This simple standing pose helps improve posture and pelvic floor engagement. Stand tall with your feet hip-width apart, and focus on engaging the pelvic floor while maintaining good posture. This helps in strengthening the pelvic muscles without straining them.

6. Balasana (Child’s Pose)
Child's Pose is a restorative posture that can gently stretch the lower back and relax the pelvic region. While not directly strengthening, it promotes relaxation and mindful breathing, which is crucial for healing.

7. Utkatasana (Chair Pose)
This pose strengthens the lower body and engages the pelvic floor. Keep your feet hip-width apart and ensure your knees are aligned over your ankles. Focus on engaging your pelvic floor as you hold the pose.

Additional Tips:
Avoid intense forward bends: Deep forward bends and heavy core exercises can increase pressure on the pelvic floor, which is not recommended for prolapse.
Practice pelvic floor awareness: Throughout your practice, focus on engaging the pelvic floor muscles gently.
Restorative yoga: Incorporating restorative postures with the support of props can help your body heal and restore balance.
Breathing exercises: Practice diaphragmatic breathing and pranayama techniques like Nadi Shodhana (Alternate Nostril Breathing) to promote calmness and reduce stress, which can aid in recovery.
Important Notes:
Before starting yoga for uterine prolapse, it’s essential to consult your healthcare provider or a pelvic health specialist to ensure these exercises are suitable for your specific condition. Be gentle with your body, and practice with mindfulness to avoid placing too much strain on the pelvic area.

Yoga, combined with regular pelvic floor strengthening, can be a powerful way to support your body's recovery and long-term health.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/