Prolapse and Exercise: How Exercise Physiology Can Help You Feel Strong and Confident Again

Pelvic organ prolapse is far more common than most people realise — yet it’s rarely talked about openly. For many women, it can bring feelings of discomfort, fear, or uncertainty about returning to exercise.
At Rebound Perth, we want you to know this: you can move safely, regain confidence, and get stronger again — and we’re here to guide you through that process.

What Is Prolapse?

A prolapse occurs when one or more pelvic organs (such as the bladder, uterus, or bowel) shift downwards into the vaginal wall.
This often happens due to:

  • Pregnancy and childbirth

  • Menopause and hormonal changes

  • Heavy lifting or chronic coughing

  • Straining (for example, constipation)

  • Genetic factors or connective tissue weakness

Common symptoms include a feeling of heaviness or dragging, difficulty emptying the bladder or bowel, and discomfort during certain movements or positions.

How Exercise Physiology Can Help

Many women worry that exercise will make prolapse worse — but when prescribed and supervised correctly, exercise can be one of the best forms of treatment.

Our Exercise Physiologists help by:

  • Restoring pelvic floor coordination — teaching how to engage and relax the muscles properly, rather than “over-clenching”.

  • Building whole-body strength — particularly in the glutes, core and postural muscles, which help support the pelvic organs.

  • Improving lifting technique and breath control — to reduce intra-abdominal pressure during daily tasks or training.

  • Supporting confidence to return to movement — whether that’s walking, resistance training, or joining our ONERO™ program for bone health.

Every plan is tailored to your symptoms, lifestyle, and goals — and often built alongside your pelvic health physiotherapist for best outcomes.

Prolapse and the ONERO™ Program

The ONERO™ program is a world-leading, evidence-based exercise program for improving bone strength and reducing fracture risk in people with osteoporosis or osteopenia.
Many women who join ONERO™ are post-menopausal — and some are also living with prolapse or pelvic floor concerns.

That’s why at Rebound Perth, we take special care during the introductory phase of ONERO™:

  • Your Exercise Physiologist will screen for prolapse symptoms, pelvic floor history, and comfort levels.

  • We’ll start gradually, using modified strength and impact movements designed to build capacity safely.

  • You’ll learn how to breathe and brace effectively — protecting your pelvic floor while still gaining the bone-loading benefits ONERO™ is known for.

  • As you progress, we’ll adjust intensity and technique to ensure you’re confident, symptom-free, and achieving measurable improvements.

Our aim is to help you build strong bones, strong muscles, and strong confidence — without fear.

You’re Not Alone

Prolapse is common. It’s manageable. And with the right exercise approach, it doesn’t have to hold you back.
At Rebound Perth, we help women at every stage of their journey feel empowered to move again — safely, strongly, and without pain.

If you’re considering joining ONERO™, or just want to understand how exercise can support your pelvic health, we’d love to help.

📞 Book an Intro Session with our Exercise Physiology team today and take the first step toward feeling like yourself again.

Andrew Daubney