5 exercises to help reduce the risk of uterine prolapse

The pelvic floor muscle is a muscle mass that extends from the coccyx to the pubic bone in front, forming a flat floor between the legs, responsible for supporting pelvic organs such as the uterus, bladder and intestines. Uterine prolapse (or genital prolapse, uterine prolapse, vaginal wall prolapse) occurs when the pelvic floor muscles are too weak to support the uterus. Pregnant women, postpartum women or people who often do hard labor; work in a standing position; carrying heavy objects; Women with thin ligaments… are prone to uterine prolapse, affecting fertility. To reduce the risk of uterine prolapse, women can do the following exercises to strengthen their pelvic floor muscles.

Kegel exercises

To identify this pelvic muscle group, try holding your pee mid-way while going to the bathroom. The muscles that you use to pause the flow of urine are the pelvic floor muscles.

Kegel exercises focus on tightening and holding the muscles that control urine flow. To perform this exercise, sit in a comfortable position, tighten these muscles as much as possible, hold for 3-5 seconds. You will feel like the muscles are lifting from the squeeze. Then you relax the muscles and rest for a few seconds. Repeat this movement up to 10 times and do it 3 times a day. You can vary the exercise by doing it while standing, lying down…

Bridge move

While the bridge exercise primarily strengthens the glutes, it also works the pelvic floor muscles. Perform the exercise by lying on your back with knees bent, feet flat on the floor, hip-width apart; Place your arms at your sides with palms facing down. Then, contract your glutes and pelvic floor muscles, and at the same time lift your buttocks off the ground, stretching your body. Hold this position for 3-8 seconds, relaxing your glutes and pelvic floor muscles, while lowering your buttocks to the ground. Repeat this movement up to 10 times. Rest, then do two more sets. As pelvic floor strength increases, many people find they can repeat this move more times.

Squats exercise

The squat is a movement that integrates a large number of different muscle groups, from the head to the calves, glutes, and hamstrings and involves strengthening the knees and pelvic floor. The largest muscles in the body are used when performing this move. This is one of the most beneficial exercises for strengthening and improving the pelvic floor muscles.

Perform the exercise by standing upright, feet shoulder-width apart. Then, bend your knees at a 90-degree angle, and simultaneously push your hips and buttocks out as if you are about to sit. Hold the jaw and neck tight; hold the pose for 5-10 seconds; Straighten your legs and return to the starting position. Repeat this movement about 10-15 times.

Split tabletop pose

This is a leg move and is considered the foundation exercise for Pilates. When you're in a split, you're working your hip and pelvic floor muscles. The muscles to use in this exercise are the abs, pelvic floor, and hips.

Begin the exercise by lying flat on the floor and bending your knees at a 90-degree angle. Squeeze your abs and begin to spread your legs out in a controlled motion. When the lower body muscles are stretched, hold this position for 2-5 seconds and then return to the starting position. Do this movement 10-15 times, repeat 3 sets.

The "bird and dog" movement

This is an exercise that helps build balance and tests the strength of the pelvic floor muscles, which works great for the whole body. The muscles used to perform this move include: abs, back, hips, buttocks, and pelvic floor muscles.

Perform the exercise by kneeling and resting your hands on the ground, straightening your back and neck. When stable, lift your left leg, bring it straight back, and bring your right arm straight out in front, keeping your head, shoulders, and pelvic muscles in a neutral position. Hold this position for 2 seconds, then, back to the starting position, relax for a few seconds. Repeat this movement with your right leg and left arm. Repeat this movement 10 times.

Note, when performing the exercises, do not try to hold urine midway to test the control of the pelvic floor muscles, causing the bladder not to be completely emptied, increasing the risk of urinary tract infections and other urinary disorders.

Some exercises may be too difficult for someone with weak pelvic floor muscles. Doing them even further weakens the muscles and makes urinary incontinence worse. Therefore, before practicing any exercises, you should talk to specialists, especially those who have just had surgery or given birth.

In addition to practicing pelvic floor exercises every day, women can also strengthen their pelvic floor muscles by walking more, standing up straight, and sitting in the right posture. Trying to squeeze your pelvic floor muscles every time you sneeze, cough, or lift something heavy, can also strengthen your pelvic floor muscles and prevent urinary incontinence. Strong pelvic floor muscles contribute to female fertility.

Trieu Vy (According to Medical News Today, Heatboosters)