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Pelvic Floor Exercises. 1  1. Find a private place to perform these exercises. Concentration will improve the effect of the exercises. 2  2. Lay on your back or sit on a chair with good posture. Contract your pelvic muscles for 3 seconds, then release them for 3 seconds. 3  3. Begin quick contractions.
A strong pelvic floor provides better support for your pelvic organs, prevents prolapse from worsening and relieves symptoms associated with posterior vaginal prolapse. To perform Kegel exercises: Tighten (contract) your pelvic floor muscles as though you were trying to prevent passing gas.