In the early stages of weakening the muscles that hold the uterus in an appropriate position, in the treatment of pathology, charging when the uterus is lowered is effective. It is also done in order to prevent this condition. Muscles are known to be located in the lower part of the vagina. Their function is to maintain the tone of the walls, as well as the sphincter of the urethra. They have a decisive value in the normal functioning of the genitourinary system, intestines, help ensure normal labor.
Causes of pathology
Charge when the uterus is lowered is of great importance when this organ is in the wrong position. In this case, the cervix and the bottom of the uterus are displaced below the anatomical border. This happens due to a significant weakening of the muscles of the pelvic floor, as well as ligaments. In most cases, this condition occurs during menopause or after childbirth.
There are many reasons for the prolapse of the uterus. This can occur due to a violation of the innervation of the genitourinary system, muscle damage due to birth injury.
In menopause, this condition occurs due to estrogen deficiency. Gynecological operations, giving birth to an oversized baby, multiple or prolonged births, chronic respiratory diseases, and obesity are also among the reasons.
What is the danger of pathology
The very first complaint that occurs in the fair sex after the prolapse of the uterus is anatomical discomfort. Unfortunately, she is not the only one. Over time, new problems appear that can be crucial in the normal functioning of the patient.
At the initial stages of the disease, when charging when the uterus is lowering is most effective, there is a feeling of pressure in the lower abdomen, aching pain, discomfort in the lower back, sacrum, sensation of a foreign object in the vagina, pain after sex. The menstrual cycle can change, and bloody and whitish discharge appears from the vagina.
If no measures are taken, the disease will go into an advanced stage. In this case, it is worth fearing serious urological problems. In particular, stagnation in the urinary organs, frequent and difficult urination, which as a result leads to inflammatory processes in the ureters and kidneys. One of the signs that the disease is running is urinary incontinence.
In some cases, fecal incontinence, flatulence, colitis and constipation appear. The pain is aggravated due to varicose veins, which appears due to the expansion of veins located in the pelvis.
The benefits of gymnastics
Exercising while lowering the uterus can really help, because one of the key tasks of the muscles of the pelvic floor is to fix the internal organs in the proper anatomical position. Special gymnastics helps prevent their probable displacement, as well as stop prolapse if it has already begun.
We emphasize once again that gymnastic exercises for women with prolapse of the uterus are effective only in the early stages of the development of the disease, as well as in its prevention. In other situations, you will need medical attention. Yes, and the gymnastics itself should not be started without consulting with your doctor. A doctor who knows the features of your body and all diseases will be able to tell you whether exercises when lowering the uterus will really be beneficial at home. If so, the specialist will tell you which ones are right for you.
Most experts are sure that with prevention and in the initial stages of the disease, the effect of gymnastics is undeniable. Exercise strengthens the immune system, stimulates the metabolism in the body, improves blood circulation in tissues and organs. In addition, it has a positive effect not only on the muscles of the pelvic floor, but also on the entire female body.
It is worth noting that in order to achieve the effect of the exercise will have to be performed for a long time. The result should be expected only after systematic studies for several months. There are several types and types of exercises. In this article we will tell you what kind of exercise to do when the uterus is lowered.
The most effective exercises for vaginal muscles
Let's start with a description of the classical gymnastics complex, which will help a woman in this situation. It is worth starting with relaxation and squeezing of the anal sphincter. The main thing is not to be too zealous, pulling the anus up and gradually relaxing it, otherwise you can overstrain the muscle. After a few days, begin to relax and tighten the onion-cavernous muscle, which directly covers the entrance to the vagina.
In this case, you need to monitor your breathing. During charging, when the cervix is lowered, the muscles of the pelvic floor should be stimulated with their lower abdomen, while retracting it, stopping breathing. At first, this may seem too complicated. Having mastered the correct and uniform breathing, all of you will perform easily.
Experienced experts, telling what exercises to do when the uterus is lowered, are advised to inhale through the nose, and exhale through the mouth, opening it a little. Keep your breathing calm, even and unhurried. Increase the number of approaches and the duration of training gradually.
Kegel exercises
One of the most common methods is Kegel exercises for lowering the uterus. It consists of five main actions.
"Interrupt". First, determine the muscle that will need to be involved. To do this, you can start exercising while urinating. By gradually reducing the onion-cavernous muscle, the patient will be able to independently stop the flow of urine, stopping it. You should start with three or four interruptions in one approach. At the same time, monitor breathing and ensure that the muscles of the buttocks and peritoneum do not participate in the process.
When you understand which muscle to train, start working with it outside the act of urination. It is recommended to simultaneously reduce the muscle of the anus.
"Slow compression". The technique for performing this exercise is completely similar to the previous one, only relaxation and compression itself should be performed according to a certain algorithm. Lie on your back, watch your breath. In total, there are several compression options during charging when the uterus is lowered. In the photo you can see what position you should take. There are three types:
- The relaxation and compression cycles are repeated ten times for 15-20 seconds.
- Cycles to carry out under a slow count from one to three 15-20 times.
- The muscles are first compressed for 5 seconds, then relaxed for 10 seconds. Repeat seven times in a row. After that, the muscles contract for 5 seconds. They also relax for 5 seconds. (three such repetitions). After completing three approaches, begin to relax and tighten the muscles for 30 seconds. Repeat the exercise three times. Then return to the original cycle.
"Floors". This is the third Kegel exercise for lowering the uterus. In this case, the muscles should be squeezed as slowly as possible, using their inner and outer layer. The sequence is as follows: squeeze the external muscles of the pelvis for just a few seconds. Maximize the compression force by using the middle layer. After three seconds, tighten your pelvic muscles, making every effort you can do. At this point, the inner layer should begin to get involved.
Having reached the so-called "upper floor", try to stay in this state for five seconds. Relax in the reverse order, starting with the inner layer, and then only connecting the middle and outer. It is better to perform this Kegel exercise for women with the omission of the uterus in several approaches.
"Reduction". This exercise differs from previous ones in the speed of its implementation. It is necessary to ensure that even at maximum speed the rhythm of breathing is not disturbed. Relax as you exhale, and contract as you inhale. If you still have monotonous and intermittent breathing, then its a sure sign that everything is being done correctly.
"Popping and blinking." This is another Kegel exercise for women with the prolapse of the uterus. In this case, the muscles that are responsible for ensuring that the person is pushing will be involved. All actions are performed while lying down. The woman begins to push, lingering at the maximum point of compression and relaxation for a few seconds. Doctors advise performing up to ten approaches.
This exercise must be done alternately with relaxation and tension of the onion-cavernous muscle. You should also use the muscles of the anus. Take breaks of five seconds between relaxations and contractions.
Yunusov charge
Another list of exercises for lowering the uterus and walls is charging according to Yunusov. It is worth noting that this gymnastics has no less bright and pronounced effect. With careful and scrupulous performance of the exercises, it will be possible to restore the tone of the uterus, as well as strengthen the sphincter of the anus and urethra. As an additional effect, it will be possible to strengthen the muscles of the anterior abdominal wall, restoring the lost quality of sexual communication. During sexual intercourse, the woman will again enjoy great pleasure.
Charging to strengthen the press and prevent prolapse should begin with simple movements. It is necessary to reach the left leg with the right hand, and then repeat this action on the contrary. In this case, it is necessary to perform circular tilts of the body.
Next, begin to make active rotational movements of the pelvis alternately in the left and right sides. The next exercise in order to help restore the muscles of the perineum are springy squats. Perform them, keeping your back in a straight position. After that, make a few turns of the body to the left and right.
From a sitting position, spread the bended knees to the sides. Then squeeze them together, while relaxing and compressing the muscles of the perineum. Lying on your back, wrap your arms around your knees, and then begin to make slow rolls, while using the entire body.
Sitting on the floor, spread your legs a little apart. Turn your knees inward while squeezing the muscles of the perineum. Relax them by turning your knees out.
Staying on your back, raise your pelvis higher above your shoulders. In this position, start without haste to make movements with your legs, as if you were riding a bicycle.
In the same position, bend your knees. Lift the pelvis up, and then lower it to its original position, while maximally straining the muscles of the lower leg, thigh and perineum.
Physical education according to Bubnovsky
There is also exercise when lowering the uterus according to Bubnovsky. Experts say that this gymnastics not only helps to correct uterine prolapse, but also effectively contributes to an overall improvement in the condition of the whole organism.
It is recommended that this list of exercises be added to morning exercises. Here are some exercises when lowering the uterus should be performed:
- You lie on your back, bend your legs at the knees, and spread your arms to the sides. Lift your pelvis up while breathing in, while straining your abs and bringing your knees together. As you exhale, return to starting position. A total of ten such approaches should be followed.
- In the same position as in the first exercise, put your feet together, throw your hands behind the head in the "lock". Lift your lower legs. Take a deep breath, and as you exhale, start reaching for your knees with your elbows, while at the same time raising your shoulders and pelvis. Return to the starting position, without separating the feet, continuing to keep the feet on the weight. In total, 10-12 repetitions should be performed.
- Get on your knees. Lift your feet, bringing them together. Swing from side to side, moving your feet to the left, and the pelvis to the right (or vice versa).
Physical therapy Atarbekova
Here is another option for what to do when lowering the uterus. This is Atarbekov’s technique. Its positive impact has been repeatedly evaluated in practice, so it is safe to say that the effectiveness of this physical education is proven. With its help, it is possible to eliminate uterine prolapse in the early stages of the disease.
Here is a list of exercises that need to be done while standing:
- Straighten and close your legs with maximum effort. As much as possible straining the muscles of the hips, keep them in this state for about ten seconds. After you can relax. Just do eight to nine sets. As a complication, you can squeeze a block or fist between your knees.
- Raise the pelvis to such a height that you can only, while straining the muscles of the hips, buttocks and pelvic floor. Stay in this position for a minute, and then relax. Seven to eight approaches are enough.
- The next exercise is similar to the previous one, only the feet should be closed.
- Stand in the swallow position for 10-12 seconds, then change your leg. Complete eight to nine sets.
- Having risen on one leg, the second describe the movement from left to right in front of you, performing 10-15 rotations. After changing your leg, do seven to eight sets.
- Tighten and relax your legs alternately while using the onion-cavernous muscle. Gradually squeeze it more and more each time. Five to seven approaches are enough.
- Take turns swinging your legs, taking them aside. In this case, the muscles of the anterior abdominal wall and pelvic floor should be simultaneously strained.
Atarbekov's technique from a prone position
Having finished with the first group of exercises, you can move on to the second.
- From three to five minutes, do the exercise "bike", without lifting your lower back from the floor.
- Bend your knees at shoulder width apart. Slowly raise and lower your buttocks, stopping for a few seconds at the top point. Do 10 sets.
- Lie on your side, while your upper leg is laid back. Lower the lower one slowly while retracting the crotch. Stay at the top for 10 seconds, then relax and repeat the exercise. Perform 10-15 approaches.
- Lying on your back, place your elongated legs and arms in front of you. Stay in this position for 20-30 seconds, and then you can relax. Perform this exercise five to six times.
- Lift up your legs while lying on your back. Without lifting the pelvis from the floor, take one leg to the side, begin circular movements from left to right. Perform the same movements with the second leg. Do five to six repetitions. It is important to feel that your muscles in the lower part of the peritoneum are very tense.
- Exercise "Birch". Raise your pelvis with your legs extended. Support it with your elbows bent. Stay in this position for as long as possible. Repeat the exercise four to five times.
- Exercise "Scissors". Lying on your stomach, imitate the movement of the scissors with your feet.
- Exercise "Kitty". Round your back, head down. Bend down with your head up, and then maximize your abdominal and pelvic muscles. Repeat 20 times.
- Lie on your back, place your legs at an angle of 90 degrees. Stay in this position for ten seconds, only then relax. The exercise should be repeated several times.
- Put a roll of tightly rolled towel under your lower back. Raise one leg at an angle of 90 degrees, holding for 15-20 seconds in this position, then you can relax. Perform the same exercise with the other leg. So only seven times.
- Get on all fours. Take one straight leg back and lift. Change legs. Complete seven approaches.
According to reviews of charging with the omission of the uterus, this list of exercises helps no less than the more famous gymnastics of Kegel or Bubnovsky. Therefore, it is necessary to pay attention to physical education of Atarbekov.
Useful gymnastics
This complex is based on exercises that help strengthen the pubic-coccygeal muscles. It’s easy to establish their location. It is enough to try to interrupt the process during urination. At this moment, you will immediately feel where the muscles are located, on the strengthening of which you have to work hard. You need to do the following:
- Squeeze the sphincter during urination for several minutes (preferably in the middle of the process, when the stream is the strongest). After this, continue the process, trying to stretch it as much as possible. In the end, try to empty the bladder as much as possible. Repeat this exercise each time you urinate.
- Lie on your back, stretch your arms along the torso. Raise your legs. Start pedaling an imaginary bike.
- Standing on all fours, take a deep breath, and then exhale slowly. Straighten your legs (without lifting your socks off the floor) so that your hips are above your shoulders. , , . 15 .
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