5 exercises to help reduce the risk of uterine prolapse

Pelvic floor strengthening exercises such as kegels, bridges, squats... help reduce the risk of uterine prolapse so as not to affect fertility.

The pelvic floor muscles are a mass of muscles that extend from the coccyx to the pubic bone in front, forming a flat floor between the legs, with the task of supporting the organs in the pelvic area 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 those who often do heavy labor; work in a standing position; carry heavy objects; women with thin ligaments... are susceptible to uterine prolapse, affecting fertility. To reduce the risk of uterine prolapse, women can do the following exercises to strengthen the pelvic floor muscles.

Kegel exercises

To identify these pelvic floor muscles, try stopping your urine midstream while going to the bathroom. The muscles you use to stop the flow of urine are your pelvic floor muscles.

Kegel exercises focus on tightening and holding the muscles that control the flow of urine. To do this exercise, you 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 up due to the tightening. 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 standing, lying down...

The bridge pose is not only known to relieve back pain but also supports healthy pelvic floor muscles. Photo: Freepil

Bridge movement

Although the bridge exercise primarily strengthens the buttocks, it also works the pelvic floor muscles. To perform the exercise, lie on your back with your knees bent, feet flat on the floor, hip-width apart; place your arms at your sides with your palms facing down. Then, contract your glutes and pelvic floor muscles and lift your buttocks off the ground, stretching your body. Hold this position for 3-8 seconds, relax your glutes and pelvic floor muscles, and lower your buttocks back to the ground. Repeat this movement up to 10 times. Rest, then do two more sets. As your pelvic floor strength increases, many people find they can repeat this movement more times.

Squat exercise

Squats are a movement that combines a large number of different muscle groups, from the head to the calves, glutes, hamstrings and involves strengthening the knees as well as the pelvic floor. The largest muscles in the body are used when performing this movement. This is one of the most beneficial exercises to strengthen and improve the pelvic floor muscles.

To perform the exercise, stand up straight with your feet shoulder-width apart. Bend your knees to a 90-degree angle and push your hips and buttocks out as if you were about to sit. Keep your jaw and neck tight; hold for 5-10 seconds; straighten your legs and return to the starting position. Repeat this movement about 10-15 times.

Squat exercises affect many muscle groups in the body, including the pelvic floor muscles. Photo: Freepik

Split tabletop pose

This is a leg movement and is considered a foundation exercise for Pilates. When you are in the splits, you are working your hip and pelvic floor muscles. The muscles used in this exercise are your abs, pelvic floor, and hips.

Start the exercise by lying flat on the floor and bending your knees to a 90-degree angle. Tighten your abdominal muscles and begin to extend your legs in a controlled motion. Once your lower body muscles are stretched, hold this position for 2-5 seconds and then return to the starting position. Do this 10-15 times, repeating 3 sets.

Split tabletop exercise for pelvic floor muscles. Photo: Skimble

The "bird and dog" move

This is a great exercise to build balance and test the strength of your pelvic floor muscles, and is great for the whole body. The muscles used to perform this move include: the abdominals, back, hips, buttocks, and pelvic floor muscles.

Perform the exercise by kneeling with your hands on the ground, keeping your back and neck straight. Once you are steady, lift your left leg straight back and extend your right arm straight forward, keeping your head, shoulders and pelvic muscles in a neutral position. Hold this position for 2 seconds, then return 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 doing the exercises, do not try to hold urine in the middle to test the control of the pelvic floor muscles, causing the bladder to not be completely emptied, increasing the risk of urinary tract infections and other urinary disorders.

Some exercises may be too difficult for people with weak pelvic floor muscles. Doing them may even weaken the muscles and make incontinence worse. Therefore, you should talk to your doctor before doing any exercises, especially if you have recently had surgery or given birth.

In addition to doing pelvic floor exercises every day, women can also strengthen their pelvic floor muscles by walking more, standing up straight, and sitting with good posture. Try squeezing your pelvic floor muscles every time you sneeze, cough, or lift something heavy, which can also strengthen your pelvic floor muscles and prevent urinary incontinence. Strong pelvic floor muscles contribute to increased fertility in women.

Zhao Wei ( According to Medical News Today, Heaboosters )

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