Exercise After Hysterectomy

A hysterectomy is the surgical removal of the uterus or womb, along with cervix in some cases due to health ailments like reproductive system cancers (uterine, cervical, ovarian) or tumors, uterine fibroids, severe and intractable endometriosis (overgrowth of the uterine lining) and/or adenomyosis (overgrowth of the uterine lining through the uterine wall), etc. Here in this article we will concentrate on exercises, that can be performed by the patient post surgery for fast recovery and better resistance against sickness. These exercises boost the body's immune system, reduce muscle tension, improve sleep quality and make you feel good by reducing mood swings and depression after the surgery.

Exercises After Hysterectomy

Before you start doing following exercises, do some warm-up exercises to avoid any complications or injuries. Like relaxing your arms down by your sides, pulling your chin back and holding for 5 - 10 seconds or lie on the bed or mat, taking your hands above your head and pressing your arms back into the bed or mat for a few seconds.

Pelvic Tilting
Lie on your back with a pillow under your head, and bend your knees together. Slowly breathe in and out and pull in your tummy muscles. Meanwhile, slightly tilt your bottom upwards and press middle of your back against the mat. Hold for a few seconds and then relax. This exercise will help backache and minimize abdominal wind.

Head Sit-Up
Cross your arms over your abdomen and slowly pull your tummy muscles together with your hands. Take a deep breath and as you breathe out, lift your head and try to touch your chin to your chest. Hold for a few seconds and slowly rest your head back on the ground.

Pelvic Floor
Lie on the ground with your both legs bent apart. Do not tighten or hold your tummy muscles. Pull up and close the back passage, hold for 3 - 5 seconds. Now pull up and close the front passages for 3 - 5 seconds as if you were trying to prevent a bowel and bladder action.

Trunk Rotation
Lie flat on the ground with a pillow under your head, both knees bent up fully together. Tightly hold your tummy muscles and slowly move both knees to the left, to the right and then slowly return to the center position. Stop and relax the tummy and pelvis muscles.

Straight Abdominal Exercise
Lie flat with a pillow and tightly hold your tummy muscles. Bring your arms out towards your knees or crossed across your chest as it's comfortable and slowly raise your head, neck and shoulders to look at the knees. Hold for a few seconds, slowly come down and relax.

Stomach Strengthening
For this exercise, you need to be on your hands and knees or can keep a pillow under your knees and rest your arms on a chair. Take a deep breath and without moving the rest of your body, tighten your tummy muscles while exhaling. Hold for a few seconds and then relax.

Hip Hitching
Lie flat on the ground with a pillow under your head and keep one leg straight and other bent. Tighten your tummy muscles and feel your back touching the ground. Now slowly pull straight leg up at the hip towards the shoulder, hold for a few seconds and then relax. Likewise do with the other leg also.

These were some simple yet effective strengthening and abdominal exercises after hysterectomy that will increase your energy levels and build up your stamina. Try performing these exercises 10 times each, twice a day for three months after surgery and experience the positive and healthy changes in you. But while practicing exercise after hysterectomy, if you feel any kind of discomfort, stop immediately and consult your doctor.