How to exercise for uterine prolapse

Uterine prolapse can be improved through pelvic floor muscle exercises, yoga and core strength training, while avoiding exercises that increase abdominal pressure. Uterine prolapse is caused by the relaxation of the pelvic floor muscles and ligaments, which causes the uterus to move downward. It is common in situations where abdominal pressure is increased, such as multiple births, long-term constipation or chronic cough.

1. Pelvic floor muscle training is the core method to improve uterine prolapse. Kegel exercise is the most common way to exercise the pelvic floor muscles, which strengthens the pelvic floor muscles by contracting and relaxing them. The specific method is: lying flat or sitting, contracting the pelvic floor muscles for 5 seconds, relaxing for 5 seconds, repeating 10-15 times, and performing 2-3 sets a day. You can also try the bridge exercise, lying on your back with your knees bent, lifting your hips and tightening your pelvic floor muscles, holding for 5 seconds and then lowering them, repeating 10 times.

2. Certain yoga poses can help strengthen the pelvic floor muscles and core strength. The cat-cow pose can relax and activate the pelvic floor muscles. Kneel with your hands on the ground, raise your head and bend your waist when inhaling, and lower your head and arch your back when exhaling. Repeat 10 times. The boat pose can exercise the core muscles. Sit up and raise your legs, stretch your hands forward, maintain balance for 30 seconds, and repeat 3 times. Avoid inverted or excessively twisted poses to avoid aggravating symptoms.

3. Core strength training helps relieve pelvic floor pressure. Plank support is an effective core training method. Push-up position, keep the body straight for 30 seconds, repeat 3 times. Side bridge can exercise the side abdominal muscles. Lie on the side and hold the body for 30 seconds, 3 times on each side. Avoid sit-ups or weighted squats and other exercises that increase abdominal pressure.

4. Avoid behaviors that increase abdominal pressure in daily life. Avoid standing for long periods of time or lifting heavy objects, keep bowel movements smooth, and avoid constipation. When coughing or sneezing, you can cross your legs and tighten your pelvic floor muscles to reduce pressure on the pelvic floor.

Exercises for uterine prolapse should be performed under the guidance of a doctor. In severe cases, physical therapy or surgery may be required. Scientific exercise and lifestyle adjustments can effectively improve symptoms and prevent the condition from getting worse.