Best Pelvic Floor Exercises After Hysterectomy
A hysterectomy is a major surgery that involves the removal of the uterus, and sometimes other reproductive organs. While this surgery can be very beneficial for women experiencing certain health conditions, it can also affect the pelvic floor muscles. These muscles support the bladder, uterus, and rectum, and they play a crucial role in bladder control and sexual function.
After a hysterectomy, some women may experience changes in their pelvic floor, which can lead to issues like urinary incontinence, difficulty emptying the bladder, and problems with bowel control. This is because the pelvic floor muscles may be weakened due to the surgery or from the underlying condition that led to the hysterectomy.
Fortunately, there are a variety of pelvic floor exercises that can help strengthen these muscles and improve these issues. Here are some of the best exercises to try:
Kegel Exercises
Kegel exercises are the most common and effective way to strengthen the pelvic floor muscles. Here's how to do them:
- Identify the muscles: Imagine you are trying to stop the flow of urine mid-stream. The muscles you contract to do this are your pelvic floor muscles.
- Contract and hold: Tighten these muscles for 5-10 seconds, as if you are lifting the muscles up towards your abdomen.
- Relax: Release the muscles completely and allow them to relax.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Bridge Exercises
Bridge exercises not only work the pelvic floor but also engage the glutes and hamstrings, contributing to overall core strength.
- Lie on your back: Bend your knees and place your feet flat on the floor, hip-width apart.
- Lift your hips: Engage your core and glutes, lifting your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold: Hold for 5-10 seconds, maintaining the engaged core and glutes.
- Lower: Slowly lower your hips back to the starting position.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Squat Exercises
Squats are another great exercise for strengthening the pelvic floor.
- Stand with feet hip-width apart: Keep your back straight and your core engaged.
- Lower your hips: Bend your knees and lower your hips as if you are sitting down in a chair. Ensure your knees stay behind your toes.
- Hold: Hold for a few seconds at the bottom of the squat.
- Rise: Slowly stand back up, maintaining your core engagement.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Important Considerations
- Consistency: It's crucial to be consistent with your pelvic floor exercises to see results. Make them a part of your daily routine.
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult your doctor.
- Seek professional guidance: If you are unsure about how to correctly perform pelvic floor exercises or if you are experiencing persistent pelvic floor dysfunction, consult with a physical therapist specializing in women's health. They can help you develop a tailored exercise plan.
Remember, strengthening your pelvic floor muscles after a hysterectomy is essential for improving your overall well-being. By incorporating these exercises into your routine, you can regain control over your bladder, bowel, and sexual function.
