AboutHelene Byrne Expertise I can answer all questions regarding prenatal and postpartum fitness and exercise.
I will not answer any questions that are not related to prenatal and postpartum fitness and exercise. I will not answer questions regarding getting pregnant, or signs or symtoms, only fitness and exercise during and after pregnancy.
No due dates, medical problems during pregnancy, signs or symtpoms of pregnancy, pregnancy tests, vaginal problems/smells/discharge, periods or ovulation.
Experience Pre-and-Postnatal Exercise Specialist
ACE certified Personal Trainer
Author: "Exercise After Pregnancy: How to Look and Feel Your Best" Book
Author: "Bounce Back Fast! Post Natal Core Conditioning" DVD
Founder: BeFit-Mom
Teacher: Post Pregnancy Exercise Workshops
Organizations IDEA Health and Fitness Association
Publications numerous regional parenting magazine
Education/Credentials Dancing Thru Pregnancy, Pre/Post Natal Exercise Specialist Certification 2000
Resist-a-Ball Core Program, 1999
American Council on Exercise, Personal Trainer Certificate, 1999
Peak Performance, San Francisco, CA, Pilates Instructor Training Program, 1992
Health and Fitness Institute, Cal State Hayward, Personal Trainer Certificate, 1990
American College of Sports Medicine, Group Exercise Leader, 1989
Boston Conservatory, BFA/Dance, 1982
Awards and Honors �Bounce Back Fast! Post Natal Core Conditioning�, 2005. Winner of the Platinum Award from the Family Review Center, 2007.
Question Hi Helene,
I have been doing the exercises on your Bounce Back DVD for a couple of weeks. I am nearly 10 weeks post-partum, and have a 3 finger diastasis. I have just learned, however, that I also have a cystocele and a rectocele, both about a Grade 1, or mild. I am 35 and in good health, though I am about 20 lbs overweight. I did Kegels faithfully throughout both my pregnancies, but apparently they did not help to prevent the prolapses from occurring.
I am wondering whether you think it is wise to continue doing your exercises with my existing prolapses, since I recently read that doing exercises designed to reduce diastases are not recommended when you have a prolapse (though the source did not say why). But the idea that it could be bad is filling me with doubt.
I am in a catch-22; I know I have to strengthen my core to keep my insides in a healthy state and firm everything up, but I don't wish to worsen my prolapses as a result.
What do you recommend I do? Do your exercises need to be altered somehow to protect my pelvic floor further?
Thanks very much for taking the time to respond.
Amy
Answer My exercises are generally safe for prolapse. The three exercises that roll the upper body off the floor (in the second workout) are the ones you need to be careful with. If when doing these, your abdominal wall bulges outward (particularly on the Yoga Abs) then you should not perform these moves.
Make sure that you are doing the Belly Lacing and Belly Scooping exercises correctly.
Prolapse occurs when the ligaments that support your internal organs become stretched (due to pregnancy hormones) and allow the organs to sag downward. Ask your OBGYN if she thinks a pessary would be a good idea for you. Strong pelvic floor muscles are important, but no amount of Kegels will shorten your internal ligaments.
