Prolapsed Uterus Exercises
A prolapsed uterus occurs when your uterus falls into the vaginal canal, because of stretching and weakening in the ligaments as well as the pelvic floor muscles. This condition mainly affects menopausal women, especially if they have had one or more vaginal deliveries. Uterine prolapse should be treated by a doctor, as soon as the symptoms become evident.
Fortunately, there are several prolapsed uterus exercises you can practice, to relieve the symptoms and keep the condition from worsening. Given below are some of the most effective prolapsed uterus exercises –
Kegel Exercises
Kegels help strengthen the pelvic floor muscles and can be performed at any time, without anyone noticing.
Pelvic Tilts
These exercises make the muscles of the pelvic girdle stronger and indirectly support the uterus.
Repeat these around 10 to 12 times on a daily basis.
Abdominal Planks
Practice the abdominal plank exercises regularly as they focus on your core muscles, which include the pelvic floor muscle. Practice around two to three sets of these exercises on a daily basis in order to feel relaxed and fit.
Yoga
There are a few exercises in the ancient practice of yoga that are also very effective in the treatment of a prolapsed uterus, which include –
- Supta Baddhakonasana (The Reclining Bound Angle Pose)
- Viparita Dandasana (The Inverted Staff Pose)
- Salamba Sirsasana (The Supported Headstand)
- Supta Virasana (The Reclining Hero Pose)
- Urdhavamukha Janu Sirsana (The Upward Facing Bent Knee Pose)
- Supta Padangusthasana (The Reclining Hand-To-Big-Toe Pose)
- Prasarita Padottanasana (The Wide Legged Standing Forward Bend)
- Dandasana (The Staff Pose)
It is important that before you practice any yoga pose, you have an instructor to guide you. This is especially necessary in case you are a beginner in yoga. It is also important that you speak to your doctor and get approval on any of the exercises you plan to perform.
Prolapsed Uterus Exercise to Avoid
There are many exercises that should be strictly avoided in case you have a prolapsed uterus, as they increase the pressure on your pelvic floor muscles. Some of the exercises that should not be practiced include –
- Leg press exercises
- Wide leg squats
- Abdominal strength exercises
- Heavy weightlifting
Never hold your breath while you are exercising with a prolapsed uterus. This deprives your body of the much-needed oxygen and puts an additional amount of pressure on your pelvic floor. In case you are practicing yoga poses to improve your prolapsed uterus, stay away from the standing poses. Try to breathe in and out normally and rhythmically while you exercise.
Read more articles from the Yoga Exercises Category.
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