One thing that's made me laugh since surgery is imagining someone handing me a sheet of paper with four exercises and saying,
"Do these for six weeks and you'll be good to go."
Because I know that's not how recovery works.
Yes, I'll be doing exercises. But that's only one piece of the puzzle.
I'll be working on diaphragmatic breathing to coordinate pressure through my abdomen. I'll be paying attention to how my scar tissue heals and making sure the surrounding tissues stay mobile. I'll gradually rebuild my core — not by jumping back into hard workouts, but by progressively loading it as my body is ready.
I'll continue strengthening my glutes, hips, and the rest of my body so everything works together instead of asking one area to do all the work.
And perhaps most importantly, I'll be adjusting the plan as I heal.
Because recovery isn't static. It's a moving target.
That's exactly why I've never believed in handing someone a generic list of exercises and hoping for the best. That's how the traditional therapy model is. And I don't believe in it.
It's also why questions like, "What's the best exercise for prolapse?" or "Can you just tell me the top three things to fix my core?" don't have simple answers.
The right exercise at the wrong time can be frustrating.
The right exercise without the right breathing strategy can miss the mark.
And sometimes the most important progression isn't adding another exercise at all — it's changing how you move, how you manage pressure, or how confidently you trust your body again.
As a pelvic floor therapist, my job isn't just to prescribe movements. It's to understand where you are today, where you want to go, and what your body needs next.
That's exactly how I'm approaching my own recovery.
Not with a checklist. Not with a magic exercise. But with patience, progression, and the willingness to adapt along the way.
If there's one thing I hope you take away from my experience, it's this:
Healing isn't about finding the perfect exercise. It's about having the right plan at the right time — and someone who knows how to evolve that plan as your body changes.
And honestly? That's true whether you're recovering from surgery, navigating prolapse, rebuilding after pregnancy, or trying to feel strong in your body again.
P.S. If you've ever felt discouraged because a downloaded PDF or YouTube workout didn't "fix" your symptoms, please know this: your body isn't failing. You probably just need a plan that's built for you, not the average person.