Beginner Weightlifting Tips for Prolapse or Bladder Leakage

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If you're new to weightlifting (resistance training) and have prolapse or bladder leakage, these 8 tips are for you! 1) Start light. 2) Consider using a pessary. 3) "Zip up" during transitions and lifting. 4) Exhale during transitions and exertion. 5) Relax pelvic floor/core between sets -- it's okay to relax when you’re holding the weights at your sides. 6) Try supine weightlifting exercises. 7) Elevate your pelvis in "hips up" after your workout. 8) Seek specialized support if you want to lift heavier weights; look for a strength training coach or bodybuilding coach with knowledge of pelvic health.
For at-home (online) pelvic floor support to gradually strengthen your entire core AND learn how to live a *pelvic floor safe* lifestyle, check out my Lift program! Get the first week free: bit.ly/liftforfree
Prolapse Safe Weight Workout (20-min): • Prolapse Safe Weight W...
The exercises and/or information in this video are for general educational purposes only (not medical advice). Proceed at your own risk; results are not guaranteed. For specific questions about your needs, consult a healthcare provider in your area.
Does your pelvic floor need help? Find out! www.vibrantpelvichealth.com/quiz
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MEDICAL DISCLAIMER:
Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. Stop if you experience faintness, dizziness, pain, or shortness of breath.
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have health questions, consult a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment, or medical services of any kind. Thanks for understanding.
To find a Pelvic Physical Therapist for assessment and treatment, check this link if you live in the United States of America: www.aptapelvichealth.org/ptlo... If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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#pelvichealth #core #pelvicfloor

Опубликовано:

11 июн 2024

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Комментарии : 20

@vibrantpelvichealth 25 дней назад

If you're newly diagnosed with prolapse or new to weight lifting, watch this video for 8 super-important tips on keeping your pelvic floor safe and healthy when lifting weights! If you want even more foundational exercises and information about total core strengthening and living a pelvic floor-safe, prolapse-safe lifestyle, check out my "Lift for Prolapse Relief" program. Free trial: bit.ly/liftforfree

@cl7241 25 дней назад

Thank you so much!! I was thinking that longer distance is too much. So helpful! I’ll do it!!

@cl7241 26 дней назад

About a year ago I was a walker and I felt something pop when I got home and felt this uncomfortable pressure. I had no idea what it was. So I stopped walking and it took a long time but i tightened back up. I just started walking again every other day 4 miles and my bladder dropped again…ugh….. I’m 55 and am just 3 solid months with no period. I’m wondering if the walking is just not good because of gravity or where I’m at in menopause? Gah!!!!😩

@vibrantpelvichealth 25 дней назад

I'm sorry you experienced this; I know how scary it is! I recommend my Lift for Prolapse Relief program; even if you just do the first free week, you'll learn a lot: bit.ly/liftforfree ...As for your walking, consider shortening your walks (for example, do 1-2 miles instead of 4) *for now* -- you can always increase distance as your body recalibrates and as you learn more about prolapse and how to live a pelvic floor friendly lifestyle -- and put your hips up on pillows AFTER your walks to rest and rejuvenate your pelvic floor muscles and help reposition your pelvic organs. Here's a video about the benefits of "hips up time" ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eOFDJRzkeCA.html

@debbieprescott583 6 дней назад

Happy I found you! Thank you for your information.

@vibrantpelvichealth 10 часов назад

Glad you found me ❤️

@sunshine.rays01 26 дней назад

What about squats with weights especially sumo (wide leg) squats, i find on those i have a hard time zipping up b/c of the wider leg placement and up/down motion? Is it possible to still do those and be zipped up proper? Or should i refrain since i tend not to be able to zipup in those? Are there alternatives to these ? Thanks!

@vibrantpelvichealth 25 дней назад

How to Squat with Prolapse - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ogd2LAXdq3c.html

@user-gi5lh6qb1v 25 дней назад

Thank you for such an informative video. I have been strength training for the past 3 months. I’ve started getting urinary urgency but not sure if it’s linked to the weight lifting or menopause. What’s the best way to tell?

@vibrantpelvichealth 25 дней назад

You're welcome! Thanks for watching, and I'm glad it helped. Urgency can be linked to many things, but one common issue is actually excessive pelvic tension. My best recommendation is for you to get an assessment from a pelvic floor physical therapist in your local area! You can also take my quiz to see if you have symptoms that indicate possible pelvic floor concerns -- www.vibrantpelvichealth.com/quiz

@karenbrooks6248 23 дня назад

Thank you for this. I have tried many times before to get specialist support for weight training I.e heavier weights but there knowledge is poor. They say brace yourself like you are going to be hit in the stomach. It doesn't make me feel confident. Do you offer any 1 to 1 support to go through breathing technique required with heavier weights than you

@vibrantpelvichealth 23 дня назад

The suggestion to brace yourself like you're going to be hit in the stomach could overly activate your upper abs and may cause an increase in downward pressure on your pelvic floor and pelvic organs. I encourage you to focus more on "zipping up" as I describe in my videos and in my Lift program (vibrantpelvichealth.com/lift). I don't offer 1:1 support, but my Lift program has quite a bit of info on proper breathing and core activation technique!

@knowledge-21234 26 дней назад

How to care pelvis with left aic pattern

@vibrantpelvichealth 25 дней назад

This is a very specific question, and many different things can contribute to this postural/structural concern. It's best to work with a pelvic health physical therapist in person to help solve this issue!

@sophieonderstal3444 21 день назад

When i stand it's much harder to keep the zipping up in place (weak pelvic floor) do you have any tips?

@vibrantpelvichealth 14 дней назад

For standing exercises, focus on gentle engagement, breathe naturally, and imagine a slow elevator lift from your pelvic floor - practice makes progress! If possible, we recommend you talk to a local pelvic floor PT for individualized guidance. ~ Vibrant Support

@shivanikubenthiran3483 24 дня назад

Hi I'm 24 and I'm diagnosed with cystocele. Could you please tell me if its reversible by any means? And will it affect my sex life and pregnancy? Also is it possible that all the pelvic floor organs could collapse all at once? I could feel my rectum and uterus everything has come down?

@vibrantpelvichealth 24 дня назад

Cystocele can be managed, relieved, and even reversed in some cases! Please don't lose hope. This blog post goes into detail about all types of prolapse, including cystocele: bit.ly/prolapseguide

@goldstar846 24 дня назад

hey dr bri pessarys tampons all that stuff rolls around in my vagina....pinches me and wont stay in position. any particular insertable device you recommend for that? I ache downstairs after standing for a couple of mins max. I need bladder and ceiling support. (I have had hysterectomy plus rectocele, cestocele, and perenium prolapse repairs all together one op) I had deep anchorage hysterectomy because of the prolapses but the lower back 18 months later still wont take up the new weight balance load. its very frustrating. Ive got a pessary but it just turns on itself. 😞

@vibrantpelvichealth 14 дней назад

We are so sorry to hear about your challenges with a pessary. Please talk to your provider about your situation. In the meantime, check this free prolapse guide bit.ly/prolapseguide ~ Vibrant Support