Prolapse, Pessaries and Peeing your pants!!

If you have been told you have a Prolapse you may have been offered a pessary to help with your symptoms.

Deciding to have a pessary fitted is not an easy decision for some women but it should not be seen as a bad thing or as an admission of failing.

Let’s talk about the route that may have led you here.




Most Physio’s will give you some transverse abdominal work and good old pelvic squeezes or Kegels and although these methods can give women improvements this is not always the case.

Kegels certainly aren’t easy and do not work for all women, in fact 35% of women don’t really know how to do a Kegel.

Kegels are a conscious contraction of the pelvic floor; this squeeze only actually works about 30% of the muscle fibres in the pelvic floor.

The pelvic floor acts as a hammock holding and stabilising the pelvis.  If you have a prolapse often your pelvic floor is under high stress because of the pressure from the prolapse so Kegels can make things worse.  What we actually need is to teach the pelvic floor to let go sometimes as much as this may sound ridiculous!!

So, you may have been to physio, you may have tried Kegels but your symptoms are not improving or maybe they are getting worse, perhaps it is worth trying something else?

Pessaries come in all different shapes and sizes so you may need to try a few before you find the perfect fit for you.  They basically act as a support lifting the prolapse and holding it higher to reduce your symptoms.  When you have it fitted do not feel embarrassed or upset if it falls out, this is common and it can take a few tries to find the perfect pessary.

If you are uncertain about going down this route and want to look into a more holistic way to improve your prolapse then it is definitely worth looking into Hypopressives, Pilates and breathing techniques to reduce abdominal pressure and improve posture.  A Kegel works 30% of your pelvic floor but a diaphragmatic breath up into your ribs uses the body’s natural connection between the diaphragm and the pelvic floor to work 70% of the muscle fibres down there!!!! Yep 70%, so by introducing some breath work, some posture and mobility work you are strengthening your body in a more functional way.

We want the pelvic floor to be strong but also to be supportive when we move so that we can run, jump, sneeze and laugh without leaking or making our prolapse symptoms worse.



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We are two busy Mums who have worked in fitness for over 20 years. We started our Fit Mummy classes almost 10 years ago to help women stay strong and healthy during pregnancy, followed by our popular Mummy Rebuild core rehab courses for once the baby arrived. 

We soon realised that more women needed our help and not just postnatally.  There is a real lack of core rehab options available to help women with prolapse diagnosis, pelvic floor weakness, post abdominal surgery - like hysterectomy - and especially the transition through menopause when symptoms that have not been that bad start to get worse.

Our main focus for core and pelvic floor rehab is to use hypopressives, then to add Pilates and stretches to get the core to function properly again.  

We will support you, motivate you and we have lots of ways to help you keep on track with your rehab but at the end of the day you will need to make a commitment to yourself and your pelvic health to spend some time fixing it.  

However, this doesn't have to take more than 10 minutes a day. Above all, consistency is key to improving these issues.  If you are ready to make that next step and Revive your core and pelvic floor then let's do this.  We have different training options to offer. We understand life is busy and not one option suits us. 

So, if you are ready to get started,  just let us know and we will send you over more information. 

Exciting times 

Lizzie & Sarah


Lizzie Duggan and Sarah St John

Our Free Ebooks

Three things to fix leaks - stress incontinence


Exercises for Pelvic Organ Prolapse


Diastasis Recti A need to know guide


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