Exercises to treat uterine prolapse

Uterine prolapse can be treated through Kegel exercises, abdominal breathing exercises, bridge exercises, yoga ball exercises, levator ani exercises, etc. Uterine prolapse may be related to factors such as childbirth injury, aging, chronic increased abdominal pressure, etc. It usually manifests as lower abdominal distension, abnormal urination and other symptoms.

1. Kegel exercises

Kegel exercises increase support by contracting the pelvic floor muscles. Lie on your back with your knees bent, contract the anus and vaginal muscles for 5 seconds and then relax. Repeat 10 times in one group. Performing 3 groups every day can improve mild uterine ptosis. It is necessary to avoid muscle fatigue caused by excessive exertion. Long-term adherence can help relieve accompanying symptoms such as urinary incontinence.

2. Abdominal breathing training

Abdominal breathing relieves pelvic pressure by lifting and lowering the diaphragm. When lying down, place one hand on your abdomen. When you inhale, your abdomen will rise, and when you exhale, slowly contract your abdominal muscles. Train for 5 minutes each time, 2 times a day. This exercise is suitable for patients in the postoperative recovery period and needs to be combined with pelvic floor muscle contraction to enhance the effect.

3. Bridge exercise

The bridge exercise strengthens the hip and lower back muscles. Lie on your back, bend your knees and raise your hips until your shoulders, hips and knees are in a straight line, hold for 5 seconds and then slowly lower it. 8 times per group, 2 groups per day. It is necessary to avoid compensatory exertion of the waist during exercise, and those with severe uterine ptosis should exercise under the guidance of a doctor.

4. Yoga ball training

Yoga ball-assisted training can improve pelvic stability. Sit on the ball and slowly raise one leg to maintain balance, or perform forward and backward tilts of the pelvis. 10 minutes each time, 3 times a week. It is necessary to choose a yoga ball of appropriate size to avoid the risk of falling. Pregnant women and people with severe prolapse are prohibited from using it.

5. Lifting anus exercise

Levator ani exercises improve blood circulation by regularly contracting the anal sphincter. While standing or sitting, quickly contract the anal muscles for 1 second and then relax. Repeat 20 times in one set. 3 groups a day can relieve the sinking feeling in the perineum. People with constipation need to adjust their diet simultaneously.

In daily life, you should avoid behaviors that increase abdominal pressure such as standing for long periods of time, squatting, lifting heavy objects, etc., and moderately supplement high-quality protein and vitamins to promote tissue repair. Those with moderate to severe uterine prolapse or symptoms aggravated after exercise need to seek medical attention promptly to evaluate whether a pessary or surgical treatment is needed. All exercises must be done step by step and combined with a comprehensive rehabilitation plan formulated by a doctor for better results.