Pelvic Organ Prolapse: Understanding Your Pelvic Floor, Core + The Power of Movement
Feel stronger, more supported + more at ease in your body
Pelvic organ prolapse can be one of those things that is difficult to talk about.
You may notice a feeling of heaviness, pressure or dragging in your pelvis. Perhaps there is a sensation of a bulge or something “not quite right” internally. You may experience bladder leakage, changes in bowel movements or simply feel that your pelvic floor is no longer responding to your body in the way it used to.
And you are certainly not alone.
Pelvic organ prolapse is common, particularly as we move through midlife and beyond. It can be associated with pregnancy and birth, ageing, menopause, persistent constipation, coughing, heavy lifting and other factors that place repeated demands on the pelvic floor. Some people have very few symptoms, while for others prolapse can have a real impact on everyday movement, exercise, confidence and quality of life.
The good news is that having a prolapse does not automatically mean that you need surgery.
There are different ways to support your pelvic health, and movement can be an important part of learning to understand, manage and care for your body.
What exactly is pelvic organ prolapse?
Your pelvic organs, including your bladder, uterus and rectum, are supported by a combination of muscles, connective tissues and ligaments within the pelvis.
When these supporting structures become stretched or weakened, one or more of the pelvic organs can move downwards and bulge into the vagina. This is known as pelvic organ prolapse, or POP.
There are several different types.
Anterior vaginal wall prolapse
This is sometimes called a cystocele and occurs when the bladder or urethra bulges into the front wall of the vagina.
Posterior vaginal wall prolapse
A rectocele occurs when the rectum bulges into the back wall of the vagina. Some people may experience changes in bowel emptying alongside this type of prolapse.
Uterine prolapse
This happens when the uterus moves downwards into the vagina.
Vaginal vault prolapse
After a hysterectomy, the top of the vagina can descend. This is known as vaginal vault prolapse.
It is also possible to have more than one type of prolapse at the same time.
Understanding the type of prolapse you have can be useful, but perhaps even more important is understanding how it feels in your body and how it is affecting your life.
What does pelvic organ prolapse feel like?
Everyone's experience is different.
Some people have no symptoms at all. Others notice changes that gradually become more obvious throughout the day.
You might experience:
A feeling of heaviness or dragging in the pelvis
A sensation of pressure in the vagina
A vaginal bulge or feeling that something is coming down
Lower back discomfort
Urinary frequency or urgency
Leaking when coughing, sneezing, jumping or exercising
Difficulty emptying your bladder
Constipation or difficulty completely emptying your bowel
Changes in sexual comfort or sensation
Symptoms can sometimes feel more noticeable after standing for long periods and may ease when lying down.
Perhaps you recognize some of these sensations.
Perhaps you have been quietly adapting the way you exercise, avoiding jumping, running or lifting because you are worried about making things worse.
Perhaps you have simply stopped trusting your body.
This is where developing a different relationship with movement can be so valuable.
Your pelvic floor is part of a bigger system
It can be tempting to think of the pelvic floor as a collection of muscles that simply need to be “strengthened”.
But your pelvic floor does not work in isolation.
It is part of your core, working alongside your diaphragm, abdominal muscles, spine, pelvis and the connective tissue system throughout your body.
Your breathing, posture and the way you move all influence how your body manages pressure.
Think about what happens when you:
Cough
Sneeze
Laugh
Lift something heavy
Bend down
Get up from the floor
Run
Jump
Use the toilet
Hold your breath
Exercise
Your body is constantly adapting to changes in pressure.
This is one of the reasons pelvic health is about more than simply squeezing a muscle.
It is about learning to breathe, move, organize your posture and manage pressure in a way that works with your body rather than against it.
Can exercise help pelvic organ prolapse?
Movement can be an important part of managing pelvic floor dysfunction and prolapse symptoms.
This is where Hypopressives Skool offers an interesting movement approach.
Hypopressives are a progressive movement system combining breathing, specific postures and movement patterns. The practice focuses on respiratory training, lateral rib cage movement, posture, myofascial mobility and the relationship between the diaphragm, abdominal wall and pelvic floor.
The word hypopressive relates to reduced pressure.
Rather than traditional core exercises that can involve repeated abdominal bracing, crunching or holding, the method explores how posture and breathing can influence the way pressure is managed throughout the abdominal and pelvic region.
It isn't about forcing.
It isn't about pushing harder.
And it isn't about doing hundreds of repetitions.
It is about awareness, precision, breath and consistency.
Why breathing matters for pelvic health
Your diaphragm is a major breathing muscle, and it also forms the top of your core system.
When you breathe, your diaphragm moves.
Your rib cage expands.
Your abdominal wall responds.
Your pelvic floor responds.
This is part of the beautiful, constantly changing relationship between the respiratory system and the pelvic floor.
Learning to breathe with more awareness can therefore become an important part of understanding how you manage pressure during movement.
Hypopressive practice places particular attention on lateral rib cage breathing and specific postural positions, helping you explore this relationship in a calm and focused way.
You may begin to notice things you hadn't noticed before.
Where are you holding tension?
Do you grip your abdomen?
Do you hold your breath when concentrating?
What happens to your pelvic floor when you cough, lift or move?
How does your posture change throughout the day?
These small observations can become incredibly useful.
Pelvic organ prolapse, menopause + changing bodies
Pelvic health can change throughout life.
Pregnancy and childbirth can place significant demands on the pelvic floor. Then, as we move through perimenopause and menopause, changes in hormones, muscle strength, connective tissue and body composition can create another period of transition.
This doesn't mean your body is “failing”.
Your body is adapting.
And this can be an opportunity to develop a new relationship with movement.
Rather than chasing an old version of yourself, you can learn how to support the body you have now.
More awareness.
More strength.
More mobility.
More confidence.
More trust.
That is the kind of movement practice that can support you not just today, but for the years ahead.
What about Kegels and pelvic floor exercises?
Pelvic health is not necessarily as simple as “just do your Kegels.”
Different bodies have different needs.
Some people need to develop strength. Others may have difficulty relaxing or coordinating their pelvic floor. Some people need to improve their breathing and pressure management. Others may need a more individualized approach following birth, surgery or during menopause.
Hypopressives can support physiotherapy care beautifully.
Small, consistent movement can make a difference
When it comes to pelvic health, consistency matters.
You don't necessarily need another punishing workout.
You may need a practice that you can actually integrate into your life.
A few focused minutes.
A calm breath.
A mindful posture.
A sequence of movements.
A little more awareness of how your body responds.
At Beyond Movement, Hypopressives Skool, the approach recommends regular practice alongside classes when working towards changes in specific pelvic floor dysfunction symptoms.
There is no magic overnight transformation.
Your body is an adaptable, responsive and wonderfully complex.
Give it time.
What happens in a Hypopressives class?
A class begins with a warm-up, including work to release tension around the diaphragm.
From there, you explore a series of positions, standing, kneeling, quadruped and lying down , alongside specific breathing patterns and movement techniques.
Small props can be used to assist with positioning and fascial release.
As your practice develops, movements can become more dynamic.
And then you finish with a calm cool-down.
The overall feeling is focused and steady rather than frantic.
The intention is not to leave you completely exhausted.
Instead, you may leave feeling taller, lighter, calmer and more connected to your body.
That is movement for life.
Can pelvic organ prolapse get better?
Prolapse can behave differently from person to person.
Symptoms may stay the same, improve or become more noticeable over time. Not everyone needs treatment, and treatment decisions should be based on your symptoms, examination and how much the prolapse affects your quality of life.
When should you seek professional advice?
If you think you may have pelvic organ prolapse, it is a good idea to speak with your GP, gynaecologist, or pelvic health physiotherapist .
A prolapse can be assessed and staged, and your symptoms can be discussed alongside your individual circumstances.
Your body is not broken
Perhaps this is the most important thing to remember.
A pelvic organ prolapse diagnosis can feel frightening.
It can make you question whether you should exercise.
Whether you can lift.
Whether you can run.
Whether your body will ever feel “normal” again.
But your body is not broken.
It has changed.
And there is a difference.
With the right information, appropriate professional guidance and a thoughtful approach to movement, you can begin to understand your body again.
You can build strength.
You can improve your movement confidence.
You can become more aware of your breath, posture and pelvic floor.
You can learn to listen.
And you can start to feel at home in your body again.
Ready to explore Hypopressives?
If you're curious about pelvic organ prolapse, pelvic floor health and a different approach to core training, you can explore the Hypopressives, Low Pressure Fitness Hypopressives Skool.
The programme combines breath, movement and posture to explore your core and pelvic floor from the inside out — with beginners welcome.
You can find information about the practice, class format, FAQs, contraindications and ways to learn online or in person.
Come and move with us.
Your pelvic floor is part of you.
Your core is part of you.
Your breath is part of you.
Let's bring them back into conversation.
Stay connected + keep learning about your body
If pelvic health, movement, menopause, strength and feeling better in your body are topics that matter to you, consider joining the Hypopressives Skool community.
It is a lovely way to keep learning, keep moving and stay connected with practices that support your present and future health.
Sign up, keep exploring and make movement part of your everyday life.
Because looking after your body doesn't have to mean doing more.
Sometimes it means doing things differently.
Move well. Breathe well. Feel more at home in your body.
*Medical note: Contraindications and specific precautions to practicing the Hypopressives Vacuum , include pregnancy and certain cardiovascular, blood-pressure and gastrointestinal conditions. *