Can I or Can’t I? What You Really Need to Know About Sit-Ups, Kegels, and Prolapse

1. Can I do sit ups when I have Diastasis Rectus Abdominis (DRA)

Yes and No! Yes, sit ups are going to make your DRA worse. But If you do the sit-ups with 3 band abdominal activation and avoid doming of the abdomen while lifting your torso off the floor, sit-ups are okay! I would say, Planks are better than sit-ups but also when done correctly. 

2. How many time should I do my pelvic floor exercises AKA Kegals

 For years we have been told “ do hundreds of kegels or do them at every stop

Light” You should not do your pelvic floor exercises more than 15-20 times per 

Day to begin with. The maximum number of exercises per day should be 40 

times/per day as you progress. You should first learn them in lying down with

your knees bent and then progress to different positions like sitting, standing,

walking and bending forward. Do not do the pelvic floor exercises at a every stop 

or while urinating. 

3. When can I start doing my pelvic floor exercises after giving birth? 

You can start working on gentle pelvic floor exercises and abdominal exercises as early as 48 hrs of giving vaginal birth. This will change dramatically if you have a vaginal tear or pain. Start your exercises when the pain from perineal tear or C-section scar is less. 

4. I was diagnosed with prolapse. What can I do and what can I not? 

Avoid doming with daily activities at all times. Learn to stabilize your pelvic floor and abdominal muscles. Posture is a Key, so sitting slouched at work would be really daunting on your prolapse. Understand, Mild to moderate prolapse are completely treatable with conservative approaches like physical therapy. Severe prolapse like Gr III prolapse of bladder,uterus or rectum are better treated with surgery.