In the early stages of the weakening of the muscles that hold the uterus in the proper position, in the treatment of pathology, exercises can be effective when the uterus is lowered. It is also done in order to prevent such a condition. It is known that the muscles are located in the lower part of the vagina. Their function is to maintain the tone of the walls, as well as the sphincter of the urethra. They are of decisive importance in the normal functioning of the genitourinary system, intestines, and help to ensure normal labor activity.
Causes of pathology
Exercising when the uterus prolapses is of great importance when this organ is in the wrong position. In this case, the cervix and fundus of the uterus are displaced below the anatomical border. This happens due to a significant weakening of the pelvic floor muscles, as well as ligaments. In most cases, this condition occurs during menopause or after childbirth.
There are quite a few reasons for uterine prolapse. This can happen due to a violation of the innervation of the genitourinary system, muscle damage due to birth trauma.
At menopause, this condition occurs due to estrogen deficiency. Also among the reasons are gynecological operations, the birth of an oversized child, multiple or prolonged childbirth, chronic respiratory diseases, obesity.
What is the danger of pathology
The very first complaint that occurs in the fair sex after the prolapse of the uterus is anatomical discomfort. Unfortunately, she is not the only one. Over time, new problems appear that can be decisive in the patient's normal life.
In the initial stages of the disease, when the exercise during the prolapse of the uterus is most effective, there is a feeling of pressure in the lower abdomen, aching pain, discomfort in the lower back, sacrum, a feeling of a foreign object in the vagina, pain after sex. The menstrual cycle may change, and bloody and whitish discharge may appear from the vagina.
If no action is taken, the disease will go into an advanced stage. In this case, you should be wary of serious urological problems. In particular, stagnation in the urinary organs, frequent and difficult urination, which as a result leads to inflammatory processes in the ureters and kidneys. One of the signs that the disease is advanced is urinary incontinence.
In some cases, fecal incontinence, flatulence, colitis and constipation appear. The pain is aggravated due to varicose veins, which appears due to the expansion of the veins located in the small pelvis.
Benefits of gymnastics
Exercising during uterine prolapse can really help, because one of the key tasks of the pelvic floor muscles is to fix the internal organs in the proper anatomical position. Special gymnastics helps prevent their possible displacement, as well as stop prolapse if it has already begun.
We emphasize once again that gymnastic exercises for women with uterine prolapse are effective only in the early stages of the development of the disease, as well as in its prevention. In other situations, you will need medical attention. Yes, and the gymnastics itself should not be started without consulting with your doctor. A doctor who knows the characteristics of your body and all diseases will be able to tell whether exercises for lowering the uterus at home will really be beneficial. If so, the specialist will tell you which ones are right for you.
Most experts are sure that the effect of gymnastics is indisputable in prevention and in the initial stages of the disease. Exercise strengthens the immune system, stimulates the metabolism in the body, improves blood circulation in tissues and organs. In addition, there is a positive effect not only on the muscles of the pelvic floor, but also on the entire female body.
It is worth noting that in order to achieve the effect, the exercises will have to be performed for a long time. The result should be expected only after systematic training for several months. There are several types and types of exercises. In this article we will tell you what kind of charging to do whenprolapse of the uterus.
The most effective exercises for the muscles of the vagina
Let's start with a description of the classic gymnastics complex that will help a woman in this situation. It is worth starting with relaxation and contraction of the anal sphincter. The main thing is not to be too zealous, pulling the anus up and gradually relaxing it, otherwise you can overstrain the muscle. After a few days, begin to relax and contract the bulbocavernosus muscle, which directly encircles the entrance to the vagina.
At the same time, you need to watch your breathing. During charging, when lowering the cervix, you should stimulate the muscles of the pelvic floor with your lower abdomen, while drawing it in, stopping breathing. At first, this may seem too complicated. Having mastered the correct and even breathing, you will do everything easily.
Experienced specialists, telling what exercises to do when the uterus is lowered, are advised to inhale through the nose, and exhale through the mouth, slightly opening it. Make sure that your breathing is calm, even and unhurried. Increase the number of sets and duration of training gradually.
Kegel Exercises
One of the most common methods is Kegel exercises for uterine prolapse. It consists of five main actions.
"Interrupt". First, identify the muscle you want to engage. To do this, you can start exercising while urinating. By gradually contracting the bulbocavernosus muscle, the patient will be able to independentlydelay the flow of urine, stopping it. You should start with three or four interruptions in one approach. At the same time, watch your breathing and ensure that the muscles of the buttocks and peritoneum do not participate in the process.
When you understand which muscle to train, start working with it outside the act of urination. In this case, it is recommended to contract the anus muscle in parallel.
"Slow compression". The technique for performing this exercise is completely similar to the previous one, only relaxation and compression itself should be performed according to a certain algorithm. Lie on your back, watch your breath. In total, there are several options for compressions in the process of charging when the uterus is lowered. In the photo you can see what position you should take. There are three types:
- Repeat relaxation and contraction cycles ten times for 15-20 seconds.
- Perform cycles under a slow count from one to three 15-20 times.
- Muscles first contract for 5 seconds, then relax for 10 seconds. Repeat seven times in a row. After that, the muscles contract for 5 s. They also relax for 5 s. (three such repetitions). After completing three approaches, begin to relax and compress the muscles for 30 seconds. Repeat the exercise three times. Then return to the original loop.
"Floors". This is the third Kegel exercise for uterine prolapse. In this case, you should squeeze the muscles as slowly as possible, using their inner and outer layers. The sequence is as follows: squeeze the external muscles of the pelvis literally onfew seconds. Maximize the compression force by using the middle layer. After three seconds, tighten your pelvic muscles with all the effort you can muster. At this point, the inner layer should start to get involved.
When you reach the so-called "upper floor", try to stay in this state for five seconds. Relax in the reverse order, starting with the inner layer, and then only connecting the middle and outer. It is better to perform this Kegel exercise for women when lowering the uterus in several sets.
"Reduction". This exercise differs from the previous ones in the speed of its execution. It is necessary to ensure that even at maximum speed the rhythm of breathing is not disturbed. Relax on the exhale and contract on the inhale. If you still have monotonous and intermittent breathing, then it is a sure sign that everything is being done correctly.
"Push and Blink". This is another Kegel exercise for women with uterine prolapse. In this case, the muscles that are responsible for making the person push will be involved. All actions are performed in the supine position. The woman begins to push, lingering at the maximum point of compression and relaxation for a few seconds. Doctors advise doing up to ten sets.
This exercise must be done alternately with relaxation and tension of the onion-cavernous muscle. The muscles of the anus should also be involved. Take breaks of five seconds between relaxations and contractions.
Chargingaccording to Yunusov
Another list of exercises for lowering the uterus and walls is Yunusov's exercises. It is worth noting that this gymnastics has no less vivid and pronounced effect. With careful and scrupulous exercise, it will be possible to restore the tone of the uterus, as well as strengthen the sphincter of the anus and urethra. As an additional effect, it will be possible to strengthen the muscles of the anterior abdominal wall, restoring the lost quality of sexual intercourse. During intercourse, the woman will again experience great pleasure.
Exercising to strengthen the press and prevent prolapse should start with simple movements. You need to get your left leg with your right hand, and then repeat this action in reverse. In this case, it is necessary to perform circular inclinations with the body.
Next, begin to make active rotational movements of the pelvis alternately to the left and right sides. The next exercise in order to help restore the muscles of the perineum is springy squats. Do them while keeping your back straight. After that, make a few turns of the torso to the left and right.
From a sitting position, spread your bent knees to the sides. Then squeeze them together, simultaneously relaxing and squeezing the muscles of the perineum. Lying on your back, wrap your arms around your knees, and then begin to do slow rolls, using the entire body.
Sit on the floor with your legs slightly apart. Rotate your knees inward while squeezing your perineal muscles. Relax them by turning your knees out.
Staying onback, lift the pelvis higher above shoulder level. In this position, slowly begin to make movements with your legs, as if you were riding a bicycle.
In the same position, bend your knees. Raise the pelvis up, and then lower it to its original position, while tensing the muscles of the lower leg, thigh and perineum as much as possible.
Physical education according to Bubnovsky
There is also a charge when the uterus is lowered according to Bubnovsky. Experts say that this gymnastics not only helps to correct uterine prolapse, but also effectively contributes to the overall improvement of the whole body.
It is recommended to add this list of exercises to morning exercises. Here are some exercises for lowering the uterus to perform:
- You lie on your back, bend your knees, and spread your arms to the sides. While inhaling, lift your pelvis up, while tensing your abdominal muscles and bringing your knees together. As you exhale, return to the starting position. In total, ten such approaches should be performed.
- In the same position as in the first exercise, put your feet together, throw your hands in the "lock" behind your head. Raise your shins. Inhale as deeply as possible, and as you exhale, begin to reach for your knees with your elbows, while simultaneously raising your shoulders and pelvis. Return to the starting position without separating the feet, continuing to hold the weight of the legs. A total of 10-12 repetitions should be performed.
- Get on your knees. Raise your feet by bringing them together. Swing from side to side, shifting your feet to the left, andpelvis to the right (or vice versa).
Atarbekov's exercise therapy
Here is another option, what exercises to do when the uterus is lowered. This is Atarbekov's technique. Its positive impact has been repeatedly evaluated in practice, so we can say with confidence that the effectiveness of this physical education has been proven. With its help, it is possible to eliminate uterine prolapse in the early stages of the disease.
Here is a list of exercises to do while standing:
- Straighten and close your legs with maximum effort. Tightening your thigh muscles as much as possible, hold them in this state for about ten seconds. After that you can relax. Do eight to nine sets in total. As a complication, you can hold a bar or a fist between your knees.
- Raise your pelvis as high as you can while tensing the muscles in your thighs, buttocks and pelvic floor. Stay in this position for a minute and then relax. Seven to eight sets are enough.
- The next exercise is similar to the previous one, only the feet must be closed.
- Stand in swallow pose for 10-12 seconds, then switch legs. Complete eight to nine sets in total.
- Standing on one foot, the second describe the movement from left to right in front of you, performing 10-15 rotations. Switching legs, do seven to eight sets.
- Alternately tense and relax your legs, while engaging the bulbocavernosus muscle. Gradually squeeze it harder each time. Enoughfive to seven sets.
- Take turns swinging your legs, moving them to the side. At the same time, the muscles of the anterior abdominal wall and the pelvic floor should be strained at the same time.
Atarbekov's technique from a prone position
After completing the first group of exercises, you can move on to the second.
- From three to five minutes, do the "bike" exercise without lifting your lower back from the floor.
- Bend your knees shoulder-width apart. Slowly raise and lower your buttocks, stopping for a few seconds at the top. Do 10 sets.
- Lie on your side with your top leg back. Raise the lower one slowly while pulling in the perineum. Stay at the top for 10 seconds, then relax and repeat the exercise. Do 10-15 sets.
- Lying on your back, place your outstretched legs and arms in front of you. Stay in this position for 20-30 seconds, and then you can relax. Do this exercise five or six times.
- Raise your legs up while lying on your back. Without lifting your pelvis off the floor, take one leg to the side, start circular movements from left to right. Perform the same movements with the second leg. Do five or six repetitions. It is important to feel that your muscles in the lower part of the peritoneum are very tense.
- Exercise "Birch". Raise your pelvis by stretching your legs up. Support it with your arms bent at the elbows. Stay in this position for as long as possible. Repeat the exercise four to five times.
- Exercise "Scissors". Lying on your stomach, imitate the movements of scissorsfeet.
- Exercise "Kitty". Round your back, lower your head down. Bend over, lifting your head up, and then strain your abdominals and pelvic muscles as much as possible. Repeat 20 times.
- Lie on your back with your legs at a 90 degree angle. Stay in this position for ten seconds, only then relax. The exercise should be repeated several times.
- Place a roll of a tightly rolled towel under your waist. Raise one leg at an angle of 90 degrees, holding for 15-20 seconds in this position, then you can relax. Do the same exercise with the other leg. So only seven times.
- Get on all fours. Take one straight leg back and lift. Change legs. Complete seven sets.
According to reviews of exercises during uterine prolapse, this list of exercises helps no less than the more famous Kegel or Bubnovsky gymnastics. Therefore, it is necessary to pay attention to Atarbekov's physical education.
Useful gymnastics
This complex is based on exercises that help strengthen the pubococcygeal muscles. You can easily locate them for yourself. To do this, it is enough to try to interrupt the process during urination. At this moment, you will immediately feel where the muscles are located, on the strengthening of which you have to work hard. You need to do the following:
- Squeeze the sphincter during urination for a few minutes (preferably in the middle of the process, when the jet is the strongest). After that, continueprocess, trying to stretch it as much as possible. At the end, try to empty your bladder as much as possible. Repeat this exercise every time you urinate.
- Lie on your back, stretch your arms along your torso. Raise your legs. Start pedaling the imaginary bike.
- Standing on all fours, take a deep breath, and then slowly exhale. Straighten your legs (without lifting your socks off the floor) so that your hips are higher than your shoulders. Stay in this position for a while, and then return to the starting position, exhaling deeply. Do 15 reps.
- Standing on all fours, straighten your legs as described in the previous exercise. In this position of the body, move around the room, throwing out in turn the right arm, then the right leg, then the left arm, and so on.
Reviews
Many women do exercises to lower the walls of the uterus. In their feedback on the exercises, they point out a large number of advantages of such techniques:
- Can be done at your convenience.
- Do not require investment of funds.
- Helps get rid of urinary incontinence without medication.
- Improve intimate life.
- Helpful effect on the whole body.
Women indicate the following as flaws:
- You need to do exercises regularly and for a long time (several months).
- Responsibility required.
- It is not immediately possible to perform all the steps described in the instructions.
