After making a more comprehensive video all about pelvic organ prolapse recently, I realized that I know and could easily share a quick, simple technique for prolapse symptom relief!

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This technique takes about 5 minutes to complete and can be performed almost anywhere around your home! It works for all types of prolapse, and is especially effective in relieving feelings of pelvic heaviness or fullness that are secondary to being on your feet for prolonged periods of time.

Timestamps / Table of Contents:

✩ Intro: 0:00

✩ The Technique: 2:04

This technique is called a “supported bridge.” With pillows, folded blankets, or yoga blocks handy, lay down on a surface where you’ll be comfortable on your back for a few minutes (a couch, bed, yoga mat, or the floor). Bend your knees, do a bridge, and place your pillows or other support underneath your buttocks, so that you can relax onto that support maintaining the bridge position. Rest here for up to 5 minutes or until you feel your symptoms dissipate.

✩ Why It Works: 3:43

This technique uses gravity to encourage the organ(s) involved to ascend back up towards belly button, which can alleviate feelings of heaviness, fullness, or sagging.

✩ How To Make It Even More Effective: 5:04

If you know that your pelvic floor is weak and that pelvic floor exercise are helpful for you, implementing a set of contractions or endurance holds can make this technique even more effective. If you are know that your pelvic floor is holding, implementing some diaphragmatic breaths, pelvic floor drops, or other pelvic floor relaxation techniques can make this technique even more effective.

✩ Closing Thoughts: 8:44

✩ Outro: 10:26

Remember, materials and content available on this channel, Pelvic Empowerment, are intended as general information only, and should not be substituted for medical advice, prescription, diagnosis, or treatment.

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