Kegel Exercises for Uterine Prolapse
Uterine prolapse is the sagging of the uterus into the vaginal canal due to weakening of the pelvic floor muscles and ligaments. Multiple pregnancies and vaginal deliveries and vaginal changes related to menopause are the most common culprits of uterine prolapse, according to the Center of New York University Langone Medical. Kegel exercises are designed to strengthen the pelvic muscles and ligaments, not just treat mild uterine prolapse, but can also help to prevent it in the first place. Games to practice Kegel exercises four times a day as part of your exercise routine.
Kegel exercises slow
Isolate the pelvic floor muscles, trying to stop and start the flow of urine while voiding. Once you master the technique, however, do not practice Kegel exercises with a full bladder, warns MayoClinic.com, as it can actually weaken the muscles you want to strengthen. To slow Kegel exercises, contract your pelvic floor muscles as strong as possible and hold for three seconds. Launch and three second pause and then repeat the process 10 times. As your muscles strengthen, increase contraction intervals and rest until you are able to maintain for 10 seconds at a time.
Kegel exercises Fast
Kegel exercises rapids offer a variation of uterine prolapse exercises to tone the pelvic floor muscles. Always tighten the muscles up and in, says the University of Michigan to promote effective recovery Labor Project, and avoid forcing down or pushing outward during exercise, as movement may worsen your condition. Practice Kegel exercises fast by contracting and relaxing the pelvic floor muscles in rapid succession, once every one or two seconds. Start with a series of 10 contractions and gradually work your way up to 30 contractions. Repeat in sets of three, and vary the exercise by practicing in a variety of positions such as standing, sitting, reclining or kneeling.
A pelvic floor exercise is the elevator Kegel alternative. This forward movement allows you to control finely the pelvic floor muscles, and improve mild uterine prolapse, can also help with mild urinary incontinence. Start by imagining your pelvic region a lift. On the first floor, pause and squeeze the muscles of the pelvic floor slightly. Climb to the second floor and pause again, contracting the muscles a little more. Continue moving upward until you reach the fourth floor, contracting your muscles to the max. Slowly lower the elevator down, pausing and release a little on each floor. As strengthen pelvic floor muscles, gradually increase the number of breaks on the way up and down until it is able to do 10 in a slow and controlled.