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- MayoClinic.com; Cystocele: Lifestyle and Home Remedies; January 2010
- MayoClinic.com; Core-Strength Exercises With a Fitness Ball; August 2011
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How to Exercise for Cystocele Improvement
Cystocele is a condition in which your bladder bulges down into your vagina. Other terms used to describe a cystocele include fallen bladder, bladder prolapse or vaginal prolapse. Weakened pelvic floor muscles can cause a fallen bladder. Certain types of exercise can lead to cystocele improvement. Speak with your doctor about any concerns regarding your condition and to determine the type of physical activity that is right for you.
Perform Kegel exercises to strengthen your pelvic floor, the muscles that support your bladder and vagina. Kegel exercises are done by contracting the muscles used to stop the flow of urine midstream. Try to perform 15 repetitions several times daily to improve your cystocele.
Participate in low-impact workouts that keep you fit and toned but do not cause you to strain. Straining, especially in the lower body, can cause a mild prolapse to worsen. Stick with walking, biking if the pressure of the seat doesn't bother you or swimming. Running and heavy weightlifting can put too much pressure on your pelvic region.
Strengthen your core to improve your condition. Sit-ups cause you to strain too much, but abdominal crunches on an exercise ball are appropriate for many women with cystocele. Sit on the ball with your feet on the floor. Cross your arms in front of you and tighten your stomach muscles. Lean back until you feel a pull -- but no pain -- in the abdominal area. Relax after a count of three.
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