Marla L Sukoff, MD, RYT.
Pelvic Organ Prolapse (POP), or Pelvic Relaxation Syndrome, is a huge issue for many women, of all ages, but more so in older women. It plagues 80% of women over age 70 !!!
What is Prolapse?
As women age, our muscles and connective tissue thin and weaken “down there”, just as they do throughout the rest of our body. When this happens “down there” in the layers of our pelvic floor (PF), that means a loss of postural support. If you recall, the deepest layer of our PF, our “hammock” muscle, holds up our pelvic organs (rectum, uterus, bladder). If that support weakens, and the soft tissues descend, those organs descend as well…PROLAPSE.
How May It Feel?
Women report a variety of complaints. They may feel a “heaviness” around their cervix, or an achiness within their pelvis. Since pelvic organs are descending, there is an increased pressure throughout the pelvis, which can cause pain syndromes in the various joints above, within & below ( lumbosacral joints, sacroiliac joints, hip joints). Some women actually feel like their pelvic organs are “falling out”.
Prevent Is Key
The good news is that not everyone with Prolapse will need surgery. There are other methods for successful prevention and treatment. Maintaining proper posture and performing a consistent PF conditioning program have both been found to significantly decrease the risk of Prolapse. Poor posture can increase the pressure “down there” and exacerbate the descent. Through body awareness training, and targeted strengthening/stretching exercises, postural correction can realign, relieve the pressure and rebalance the pelvis. As we’ve been learning throughout this course, PF toning and breath work techniques can strengthen our PF’s, and “lift” that supportive “hammock” muscle. PREVENTION IS KEY- best to start learning and implementing these strategies NOW, BEFORE problems arise!
Let's Do This!
Time to once again enjoy some illustrations and academics, as we learn more about our “hammock” muscle and pelvic organs. Let’s take a deep dive together to visualize and EMBODY these structures in order to make a difference and “lift” them. Remember Dynamic Neurocognitive Imagery (DNI) studies show the effectiveness of visualization techniques with regard to our bodies and movement. We will learn general techniques, as well as techniques to target individual organs (bladder, rectum, uterus), as descent of only one pelvic organ commonly occurs (most common- bladder.)
Open to all- if you have not yet taken FUNdamentals, I suggest you at least view my PF INTRO session recording which is always available for complementary viewing “on-demand” in the CONTENT LIBRARY.
OUTLINE OF PF PROLAPSE SERIES
- Session #1- General Prolapse Overview
- Session #2- Bladder
- Session #3- Rectum & Uterus
- Session #4- PF Prolapse Flow
Recordings are always sent out during alternate weeks to encourage practice between sessions.
Suggested props (similar to those used in the FUNdamental & FLOW Series):
- 2 yoga blocks ( or thick books, folded blanket/towels, paper towel rolls, cushions )-to place feet on for better alignment
- 1-2” Koosh ball, or porcupine ball (or squishy ball, or rolled up end of yoga strap/bathrobe belt, or folded mask) – for sensory feedback of perineum
- handtowel
- yoga strap/bathrobe belt
- 6”exercise ball ( or paper towel roll or cushion )
- theraband ( or strap or scarf)
- 3” softer ball x2 ( or rolled up athletic socks x2, or 2 folded hand towels)
- 2 tennis balls ( or 2 oranges, or balls of yarn)
Email Marla directly with any questions at marla@presentwisdom.com
