Pilates after Hysterectomy
When introduced properly,
post-hysterectomy exercise is
one of the key ingredients
in promoting healthy sleep,
assisting with weight loss,
relieve muscle tension and
preventing a range of dis-
eases, from various types of
cancer or diabetes and even Alzheimer’s.
Women who were physically fit before a hysterectomy will likely have an easier recovery and will be able to return to regular physical activities sooner.
Every woman's experience and timetable is different. Pay attention to your body's (and doctor's) cues. When you're ready, ease back into exercise with these activities:
Walking: With your doctor's approval, you can start walking as soon as you feel up to it. Taking short, frequent walks can help to speed up the healing and recovery process and reduce the risk of blood clots.
Stretching: Gentle stretches can help to relieve muscle tension and promote healthy blood circulation. You can stretch your upper back and shoulders while lying in bed or on the floor. Bend your knees and reach your arms up over your head, lightly pressing them against the floor or bed, and then release and repeat. As you get stronger and more mobile, you can add more advanced stretches.
Kegels: Your pelvic floor may be weakened after a hysterectomy, which can cause loss of bladder control, shifting of pelvic organs and other problems. Kegel exercises are quick contractions designed to strengthen the pelvic muscles. They can be performed in any position, anytime, without anyone knowing. Simply squeeze the muscles you would normally use to stop the flow of urine, release and repeat. Aim for high repetitions of varying lengths.
Pelvic Tilts: This is another exercise that helps to strengthen the pelvic floor. Lying on your back with your knees bent and a pillow supporting your head, lift your bottom up into a bridge position while contracting your stomach muscles and keeping your middle back flush against the floor. Maintain the position for a few seconds, release and repeat.
Stomach "Vacuums": This move safely strengthens the stomach muscles. Starting from your hands and knees, inhale and then tighten your tummy as you slowly exhale. After a few seconds, release and repeat.
Head Sit-Ups: If you're not ready for full crunches yet, start with a head sit-up. Lying on your back, bend your knees and cross your arms over your belly. Cinching your stomach muscles with your hands, slowly raise your head off the floor and bring your chin to your chest. After a few seconds, release and repeat.
Other Abdominal Exercises: It's normal to experience some bloating or loss of abdominal strength after a hysterectomy. Although diet and cardio both play a major role in slimming down the midsection, targeted core exercises such as the ones recommended post-pregnancy, can help strengthen those muscles. Pay special attention to the transversus abdominis (TA) muscle, the deepest layer of your abdominal muscles that wraps horizontally around the core like a corset, holding your organs in place. You can target the TA muscle with planks (start with knee planks and work up to a full), bridges, Pilates moves and forward ball rolls.
Lower Back Exercises: In addition to alleviating and preventing back pain, lower back exercises also help to strengthen the core while improving posture and stability, which aid in healing and recovery.
Breathing Exercises: It's common to experience difficulty breathing in the hours and days following a hysterectomy. Targeted breathing exercises can help you return to a normal, comfortable respiratory pattern. Take long, slow breaths, completely filling the lungs, belly and rib cage before slowly exhaling.
Checklist for Post-Hysterectomy Exercise
Walk and stretch as soon as your doctor gives you the green light.
Don't lift anything heavier than five pounds for the full recovery period.
Engage in abdominal exercises only after the full recovery period.
Even if you feel good, don't overdo it. If you push too hard, you can strain an incision or cause an internal injury.
Always check with your doctor before starting or resuming an exercise program.
For further information, please do not hesitate in contact us.
info@connecthealthandfitness.com
