Thinking about the safe and unsafe exercises after prolapse surgery?
When to return to your regular exercise after hysterectomy?
SMILES is here to help you plan safe exercises to protect your pelvic floor from injury after prolapse surgery or hysterectomy.
A prolapsed uterus or uterine prolapse is a common condition that can affect young or old women, especially postnatally. Research suggests that exercise plays a crucial role in maintaining a healthy weight during uterine prolapse or after hysterectomy. But, specific exercises for prolapse can greatly help to manage the symptoms, however, certain exercises can make the symptoms worse.
Therefore, you need to be careful about the type of exercises you do to avoid worsening your prolapse and also after surgical repair. Many exercises you do every day can increase pressure on your pelvic floor or even contribute to repeated prolapse after already having prolapse surgery – uterine prolapse treatment doctors at SMILES
Best exercises for prolapse
Here is a list of exercises that are appropriate for you if you are living with prolapsed uterine or had prolapse surgery.
1. Pelvic floor fitness exercises
The pelvic floor is a set of muscles that support the pelvic organs such as the uterus, bladder, and bowel. Pelvic floor exercises offer many benefits, including lower risk of vaginal prolapse, bowel and bladder control, and improved recovery after childbirth.
Some of the pelvic floor safe and fitness exercises include:
- ● Walking
- ● Cycling
- ● Standing up straight
- ● Swimming
2. Pelvic floor strengthen and abdominal exercises
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 15-20 times in a row. Don’t hold your breath or tighten your stomach, buttock and thigh muscles. When you do pelvic floor exercises on a regular basis, you can try holding breath for few seconds while squeezing.
Other pelvic floor strengthening exercises include:
- ● Squats
- ● Hip bridges
- ● Knee folds
- ● Squeeze & release
3. Kegel Exercises
Kegel exercises focus on strengthening your pelvic floor muscles. The experts of uterine prolapse explain that a strong pelvic floor provides better support for your pelvic organs, prevents prolapse from worsening and relieve the symptoms associated with prolapsed uterine.
To perform kegels, follow the steps below
- ● Tighten the pelvic floor muscles (as you were trying to prevent passing gas)
- ● Hold this position for 5 seconds
- ● Release and relax for 5 seconds
- ● Repeat the same for 10 repetitions each day.
4. Resistance training
Resistance training is a form of exercise that improves your muscular strength and endurance. Strengthening your glute muscles, hamstrings, lower back, and abdomen can help maintain pelvic floor strength.
Some of the resistance training exercises include:
- ● Bicep curls
- ● Shoulder press
- ● Bench press
- ● Barbell squat
This information on pelvic floor exercises help you strengthen the muscles and prevent from occuring of prolapse even after prolapse surgery.
If you are still struggling even after surgery then approach our top experts of uterine prolapse treatment at SMILES