What exercises can improve uterine prolapse?

Uterine prolapse can be improved through exercises such as Kegel exercises, bridge exercises and squats, which can strengthen the pelvic floor muscles and improve the support of the uterus. Uterine prolapse is caused by the relaxation or damage of the pelvic floor muscles, which leads to the downward movement of the uterus. It is common in people who have given birth multiple times, have long-term increased abdominal pressure or are getting older.

1. Kegel exercise: Lie down or sit, tighten the pelvic floor muscles, hold for 5 seconds and then relax, repeat 10-15 times, 3 sets a day. This exercise directly exercises the pelvic floor muscles and enhances their support ability.

2. Bridge exercise: Lie on your back, bend your knees, put your feet on the ground, lift your hips until they are in line with your shoulders and knees, hold for 5 seconds and then lower them, repeat 10-15 times, 2 sets a day. This exercise can strengthen the hip and lower back muscles and indirectly support the pelvic floor function.

3. Squat: Stand with your feet shoulder-width apart, bend your knees and squat until your thighs are parallel to the ground, keep your back straight, repeat 10-15 times, 2 sets a day. Squats help strengthen the lower limbs and core muscles and improve overall pelvic floor stability.

In addition to exercise, avoid standing for long periods of time or lifting heavy objects, maintain a healthy weight, and reduce the burden of abdominal pressure on the pelvic floor. If the symptoms are severe, it is recommended to consult combined with physical therapy or surgical intervention. Through continuous exercise and lifestyle adjustments, the symptoms of uterine prolapse can be effectively improved and the quality of life can be improved.