Book: Pelvic Power for Men and Women by Eric Franklin
Mayan Uterine Massage - wonder for many reasons. Helpful for stimulating blood flow to the region, and assisting in realigning organs. Excellent for women who've had repeated pregnancies, especially when pregnancies are spaced less than 3 years apart. Find a practitioner in your area.
Avoid lifting heavy items. Avoid exercies or activities which involve squating, bearing down, sit-ups, or other activities with the legs spread apart and gravity pulling down on the organs.
Exercies that would be helpful:
Kegals are helpful, but many don't do them correctly and thus they have limited value. When done properly, the muscles around the anus should remain relaxed. Working with a physical therapist trained in assisting women with prolapse and incontence and who has access to EMG Biofeedback equipment will make Kegal exercies much more effective because they'll make sure you're working the proper muscles.
Bridge Exercises - Visit this website for instructions and pictures.
Speak to your physician to see if obtaining a pessary may be helpful for keeping the organs in place.
Hormonal deficiency can make prolapse worse. Estrogen deficiency causes the tissues in the vaginal wall to thin and loose muscle tone. Speak to your physician or a Naturopathic Doctor about having your hormones tested. Avoid synthetic hormones. Bio-identical hormones are a much safer choice for those who chose to use hormone replacement therapy.
Ask a Mayan Massage Therapist to teach you how to do the self care to help extend and maintain benefits from your session and improve circulation to the area.
Vaginal stimulation (intercourse, manual stimulation, sex toys, etc.) is also helpful. Again, the more activity and stimulation the pelvic region receives the better results will be.
Consume plenty of water and make sure the bowels are functioning regularly (2-3 bowel movements per day). Drinking water might be the last thing someone suffering from incontence may want to hear, but hydration is essential for the body.
Remember, persistence is key. At first and perhaps for longer than one might like... it will feel like nothing is happening. Then suddenly, you'll notice less urgency, fewer accidents and an overall general improvement in symptoms and tone in the pelvic region. The more suggestions you incorporate the better the results will be.