Exercises And Gymnastics For Prolapse Of The Uterus: 5 Techniques

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-07 17:49

Gymnastics for lowering the uterus

In the treatment of the early stage of weakening of the muscles and ligaments that hold the uterus in the correct position, and for the prevention of this condition, gymnastic exercises are effective. In the lower part of the vagina are muscles that maintain the tone of its walls and the tone of the sphincter of the urethra. These muscles are of great importance in the normal functioning of the intestines, the genitourinary system, and help to ensure full labor activity.

One of the most important functions of the pelvic floor muscles is to maintain the internal organs in an anatomically correct position. Special gymnastics will help prevent organ displacement or compensate for prolapse that has begun.

The benefits of gymnastics are obvious:

• Exercise stimulates the metabolism;
• Gymnastics strengthens the immune system;
• Improves blood supply to organs and tissues;
• Movement has a positive effect not only on the pelvic floor muscles, but also on the entire body of a woman as a whole.

Exercise for several months is enough to get noticeable results.

Content:

• Exercises for lowering the uterus for the muscles of the vagina
• Charging according to Yunusov when the uterus is omitted
• Physical education according to Bubnovsky with prolapse of the uterus
• Physiotherapy exercises Atarbekov with prolapse of the uterus
• Gymnastics for lowering the uterus to strengthen the pubococcygeal muscles
• Yoga for lowering the uterus
• Sports and fitness for prolapse of the uterus

Exercises for lowering the uterus for the muscles of the vagina

The first thing to start with these exercises is squeezing and relaxing the anal sphincter. While pulling up the anus and relaxing it, do not overdo it, so as not to overextend the muscle. After a few days of dosed workouts, squeezing and relaxation of the onion-cavernous muscle, covering the entrance to the vagina, is connected.

It is important to observe the correct breathing technique - to push the muscles of the pelvic floor with the lower abdomen, drawing it in and holding your breath. It is difficult only at first, when mastering uniform and correct breathing, the combination of breathing with exercises will be given easily.

You need to inhale through your nose, and exhale through your mouth, slightly opening it. Breathing should be even, calm, unhurried. The volume of training and the number of approaches increase gradually. Be sure to take into account the peculiarities of performing Kegel exercises:

1. "Interrupt". To determine the muscle to use during this exercise, you can practice during the act of urination. By contracting the bulbous-cavernous muscle, the woman stops the flow of urine. Interrupting the flow of the jet 3-4 times in one approach, you cannot involve the muscles of the peritoneum and buttocks, you need to monitor your breathing. After identifying the muscle that needs to be contracted, you need to train outside the act of urination. At the same time, the muscles of the anus are contracted, that is, the interruption is performed with emphasis on both muscles.

2. "Slow compression". The technique for performing this exercise is similar to the previous one, only compression and relaxation follows a specific algorithm. You should take a lying position and carefully monitor your own breathing.

   Kegel compression options:

   • The compression and relaxation cycles take 15-20 seconds, repeat 10 times;
   • Cycles of contractions and relaxations occur with a slow count of "one, two, three", repeat 15-20 times;
   • Muscles squeeze for 5 seconds, relax for 10 seconds, repeat 7 times. Then squeeze the muscles for 5 seconds, and relax them also for 5 seconds, repeat 3 times. After 3 similar approaches, do the following - squeeze and relax the muscles for 30 seconds, repeat 3 times. After that, return to the initial cycle of contractions and relaxation.

3. "Floors". Slowly contracting the muscles in this exercise engages the outer and inner layers of the pelvic floor muscles.

   The sequence of the exercise:

   • Contract the external pelvic floor muscles for a few seconds.
   • Increase grip strength by engaging the middle muscle layer.
   • On the "one, two, three" count, tighten the pelvic floor muscles with maximum effort, involving the inner muscle layer.

   Upon reaching the "top floor", you need to try to hold this position for 5 seconds. Relaxation occurs in the reverse order - first the inner layer is relaxed, then the middle, and later the outer layer of the muscles. Multiple approaches are encouraged.

4. Abbreviations. This exercise is distinguished by the speed of performing contractions and relaxation. However, even at the maximum possible speed, the rhythm of breathing should not be disturbed. Relaxation occurs as you exhale, and contraction occurs as you inhale. Intermittent and monotonous breathing is a sign of an exercise disorder.

5. Popping and flashing. This exercise uses muscles that respond to the ability to push. When the uterus is omitted, it is carried out in a supine position. While pushing, the woman lingers at the maximum point of relaxation and contraction for as long as possible. It is optimal if up to 10 approaches are performed.

Performing the “blinking” exercise, one should alternately strain and relax the onion-cavernous muscle and the muscle of the anus. The break between squeezing and relaxing is 5 seconds.

Video about the methodology for performing Kegel exercises:

Charging according to Yunusov when the uterus is omitted

Gymnastics according to Yunusov's method for the treatment and prevention of uterine prolapse has no less pronounced effect than Kegel exercises. The predicted result of these exercises is to restore the tone of the uterus simultaneously with strengthening the sphincters of the anus and urethra. Additionally, the muscles of the anterior abdominal wall are strengthened, the quality of sexual relations is restored.

Exercises according to the Yunusov method:

• Exercise for the prevention of prolapse and strengthening the press is to reach the left leg with the right hand and vice versa, while simultaneously performing circular torso bends.
• Rotate the pelvis vigorously in a circle to the right and to the left alternately.
• Exercise to restore the muscles of the perineum - squat bouncingly, keeping your back straight.
• Turn the body to the right and left.
• From a sitting position with legs bent at the knees, spread the knees to the sides and squeeze them together, while simultaneously compressing and relaxing the muscles of the perineum.
• Lie on your back, clasp your knees with your hands. Perform rolls with the whole body.
• Sit on the floor, legs slightly apart. Rotate the knees inward, simultaneously squeezing the muscles of the perineum. Rotate your knees outward, relaxing these muscles.
• Lying on your back, the pelvis is higher than shoulder level, simulate a leisurely bike ride.
• Lying on your back, the pelvis is above shoulder level, the legs are bent at the knees. Raise the pelvis up and lower it to its original position, straining the muscles of the perineum, lower leg and thigh.

Physical education according to Bubnovsky with prolapse of the uterus

Gymnastics of Dr. S. Bubnovsky helps to improve the condition of the whole organism, including the correction of uterine prolapse.

These exercises can be added to the usual morning exercises for a woman:

• Starting position - lie on your back, spread your arms to the sides, bend your legs at the knees. On inhalation, raise the pelvis upward, bringing the knees together and straining the abdominal muscles, while exhaling, return to and. p. The optimal amount of exercises is 10 approaches.
• Starting position - lie on your back, legs bent at the knees, feet together, hands in a "lock" behind the head. Inhale, as you exhale, stretch your elbows to your knees, raising your pelvis and shoulders at the same time. Returning to and. etc., do not separate the feet, keeping the legs in weight. Perform 10-12 approaches.
• The starting position is to kneel, holding the feet connected together. Sway from side to side, moving the pelvis and feet in different directions relative to each other.

Physiotherapy exercises Atarbekov with prolapse of the uterus

Atarbekov's technique has been tested in practice, it effectively eliminates uterine prolapse at the initial stage of the disease.

Basic exercises from a standing position:

• Straighten and close your legs together, making maximum effort. Tightening the muscles of the thigh, hold this tension for 10 seconds, relax. Complication is to squeeze a fist or block between the knees. Perform up to 8-9 approaches.
• Raise the pelvis to the highest possible height, straining the muscles of the pelvic floor, hips and buttocks. Hold in this position for 50-60 seconds, relax. Perform 7-8 approaches.
• Exercises similar to the previous one, close the feet and this.
• Stand in a swallow stance, hold the pose for 10-12 seconds, change your leg. Perform 8-9 approaches.
• Stand on one leg, with the other foot describe 10-15 clockwise rotations in front. Change the leg, perform 7-8 approaches.
• Tighten and relax the legs alternately, simultaneously using the bulbous-cavernous muscle. Gradually increase the force of compression, perform 5-7 approaches.
• Alternately perform swinging legs set aside, simultaneously straining the muscles of the pelvic floor and the anterior abdominal wall.

Basic exercises from a lying position:

• Perform the "bicycle" for 3-5 minutes without lifting the lower back off the floor.
• Bend your knees, feet shoulder-width apart. At a slow pace, raise and lower the buttocks, lingering at the top point for up to 5 seconds. Do up to 10 sets.
• Lie on your side, rest on your elbow, bend the leg that is at the top, bend at the knee and take it back. Slowly raise the leg that is at the bottom, while simultaneously pulling in the perineum. Stay at the top point for up to 10 seconds, relax, repeat the exercise. Perform 10-15 approaches with each leg.
• Lie on your stomach, raise your arms and legs extended forward. Hold the pose for 20-30 seconds, relax, repeat 5-6 times.
• Lie on your back, raise your legs up. Without lifting the pelvis from the floor, take one leg to the side, rotate clockwise several times. Perform the same movements with the other leg. Do 5-6 repetitions, while feeling the tension of the muscles of the lower abdomen.
• "Birch" - lie on your back, raise your pelvis with your legs extended upward, holding it with your arms bent at the elbows. It is possible to hold the pose for a long time, repeat 4-5 times.
• "Scissors" - lying on your stomach, imitate the movement of the scissors with your legs, repeat several times.
• "Kitty" - round your back, lower your head down. Bend, lifting your head up, straining the pelvic muscles and abdominal muscles to the maximum. Repeat up to 20 times.
• Lie on your back, raise your legs at a right angle, without bending your knees. Hold the pose for 10 seconds, relax, repeat several times.
• Lie on your back, put a rolled towel under the lower back. Raise one leg at a right angle, hold in this position for 15-20 seconds, relax. Perform a similar exercise with the other leg. Repeat 7 times.
• Get on all fours, raise your straight leg back as high as possible, lower it, change your leg. Perform 7 approaches with each leg.

Gymnastics for lowering the uterus to strengthen the pubococcygeal muscles

At the heart of gymnastics during the prolapse of the uterus are also exercises to strengthen the pubococcygeal muscles. It is quite easy to feel them during urination, if you try to stop the process while urinating.

Exercise 1. Squeezing the sphincter for a few seconds during urination is necessary in the middle of the process, when the urine stream is strongest, after which the process continues, stretching as much as possible and ending without fail. At the end you need to "squeeze" the last drops out of yourself. The exercise is repeated with every urination.

Exercise 2. In the supine position, you need to stretch your arms along the body, raise your legs up and make them movements reminiscent of cycling.

Exercise 3. The exercise is performed in loose clothing, sitting on the edge of a chair. At the same time, body weight is evenly distributed between the legs and buttocks. During exhalation, the buttocks should be brought closer together with the inner surface of the thighs, the muscles of the perineum are also strained. During exhalation, it is necessary to relax all the muscles, while slightly protruding the perineum outward.

Exercise 4. Standing on all fours, you need to take a deep breath and exhale slowly. Straighten the legs so that the hips are above shoulder level. In other words, you need to stand with your arms straight, buttocks raised up. This position of the body is maintained for some time and returns to the original position, while exhaling. The exercise is repeated fifteen times without interruption.

Exercise 5. Getting on all fours, it is necessary to straighten your legs like the one described in the fourth exercise. Keeping this body position, one should walk around the room, throwing forward first the right arm, then the right leg, then the left arm and leg, respectively. The number of steps is increased every day from twenty to sixty, doing this gradually.

Exercise 6. The exercise is performed in a kneeling position with knees shoulder-width apart. It is necessary to tilt forward, touching the floor with the forehead area, while stretching your arms forward. During inhalation, the position is fixed for 3-5 seconds, while the muscles of the abdomen and perineum are maximally protruded forward. In the process of exhalation, the muscles are drawn in, the anal sphincter contracts.

Yoga for lowering the uterus

The use of yoga asanas for prolapse of the uterus helps to increase the tone of the uterus, strengthen the muscles of the perineum, and stimulate blood circulation in the small pelvis. At the same time, the nervous system and the whole body of a woman are strengthened.

The most effective asana "viparita karani", which contributes to the natural restoration of the anatomically correct position of the uterus.

The sequence of performing the pose:

• Lie on the floor, leaning on the wall with straight legs raised up.
• Raise the pelvis by placing a small pillow or rolled up blanket under it.
• Maintaining a right angle between the body and the raised legs, spend 5 minutes in this position. Complete several approaches in a day.

Soon, a wall support, as well as help to lift the pelvis, will no longer be required.

The boat pose is another most effective yoga asana. During this position, the abdominal cavity contracts, which helps to strengthen the muscles and ligaments that support the uterus. The effect of yoga practice appears after a few months of regular practice.

Sports and fitness for prolapse of the uterus

You should not give up moderate physical activity with uterine prolapse. Fitness and gymnastic exercises help to strengthen the muscular system of the pelvic organs. At the initial stage of the disease, light jogging is helpful. It is better to go jogging in the morning on a treadmill, in a park, on the street, no more than 10 minutes.

Exercises with a gymnastic hoop, jumping, lifting weights, strength exercises are strictly contraindicated in uterine prolapse. These types of sports activities can aggravate the pathology of the displacement of the pelvic organs. It is better to obtain permission to play sports from your doctor.

The author of the article: Lapikova Valentina Vladimirovna | Gynecologist, reproductologist

Education: Diploma in Obstetrics and Gynecology received at the Russian State Medical University of the Federal Agency for Healthcare and Social Development (2010). In 2013 completed postgraduate studies at N. N. N. I. Pirogova.