Post Date November, 16 2024
The appearance of Uterine prolapse has worried many women. It will not only affect the patients' health, but also affect their daily life. We should also pay attention to our usual living habits and take reasonable exercise to regulate the disease.
Can Uterine prolapse exercise
In order to maintain the normal position of organs in the abdominal cavity and make the pelvic floor muscles tense and powerful, long-term exercise should be persisted. This is an ideal treatment method that can achieve satisfactory results.
Exercise method of Uterine prolapse
1. Exercise purpose: to enhance the strength of pelvic floor and abdominal muscles, improve pelvic blood circulation, improve respiratory function, improve physical fitness, and improve health.
2. Exercise intensity: moderate intensity exercise, with the maximum heart rate controlled at 100~130 times per minute during exercise.
3. Abdominal muscle exercise: supine position: abdominal contraction and leg lifting, Sit-up, stretch before bending the leg. Bend one knee to the chest, lean forward to touch the toes, rotate left and right, tilt left and right. You can also increase the amount of exercise by lifting your legs in a standing position with a weight bearing twist, squatting on your knees, and standing up. The above operations can be selected based on physical conditions, practicing 12 times a day for 10-20 minutes each time.
4. Pelvic floor muscle exercise: Sitting on a bench with feet crossed and hands unsupported, standing up and sitting down for 20-30 consecutive times.
5. Lying position buttocks lifting exercise: Lie in bed, bend your knees to bring your heels close to your hips, use your shoulder straps and feet as fulcrums, and do buttocks lifting exercises. At the same time, combine breathing and anal lifting movements. Inhale when lifting your buttocks, exhale when lowering, tighten your anus, and relax your whole body when exhaling. Each time, it can be done 10-20 times in a row.
6. Cross legged lifting of the anus and perineum practice: After the uterus is basically restored, the legs can be crossed (both in a supine and upright position) and tightened, while forcefully lifting the anus and perineum. Can cooperate with breathing, inhale when lifting, and exhale when relaxing. Do 100-300 times each time
7. Kneeling and prone practice: For most women with prolapse of the uterus and vaginal wall, this exercise can be performed if their uterus is tilted back. The patient lies prone on the bed, with their hands bent on both sides of their head, facing one side, and their feet kneeling on the bed, supported by their knees, with their knees the same width as their shoulders, and their thighs perpendicular to the bed. Practice once a day in the morning and once a day in the evening, for 5-20 minutes each time.
8. Supine Abdominal and Anal Lifting Exercise: For those with severe uterine prolapse, lie on their back and raise their buttocks to restore the uterus as soon as possible. After repositioning, forcefully contract the muscles at the bottom of the pelvis (abdomen, anus lifting), practicing loose and tight, 34 times a day, 100 times a time, 200 times a day.
