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Exercises for Hysterectomy Recovery

From the Hysterectomy Recovery Articles List

Fitness and Wellness after hysterectomyAre there any suggestions for exercises I can do as I'm recovering from my hysterectomy?

There are several exercises you can do to help build strength as you recover from your hysterectomy. Of course, you should listen to your body and only do these if you are comfortable. Stop if you feel any pain or discomfort. We always recommend consulting your physician before beginning any exercise regimen.

Pelvic Tilting
Lie on your back with one pillow under your head, and with both knees bent and together. Take a breath in and as you breathe out, pull in your tummy muscles, tilt your bottom upwards slightly and try to press the middle of your back against the mattress. Hold for a few seconds and then let go. This exercise helps backache and reduces abdominal wind.

Pelvic Floor Exercises
These can be started after a urethral catheter has been removed, or from the second day after your operation.

Lie comfortably with both legs bent apart. Do not tighten your tummy or hold your breath. Pull up and close the back passage, hold, then pull up and close the front passages (as if you were preventing bowel and bladder action). Hold this and count for 5 seconds, feeling a definite lift in the pelvic floor. Let go slowly, but never push down.

Start your exercises gradually and increase the number each day. Aim for 5–10 times at regular intervals throughout the day. This exercise can be done lying, sitting or standing positions. It is important to ensure that you will regain full control of urine, especially important after a hysterectomy, abdominal or vaginal, and you should continue doing it for the rest of your life.

Trunk Rotation
Lie flat with one pillow under your head, both knees bent up fully together.

Tighten your tummy muscles and HOLD TIGHT. Now swing both knees to the left slowly then over to the right slowly and then slowly return to the center position. Stop and relax the tummy and pelvis.

Repeat 5 times, twice daily, increase by 1 repeat daily to 10 repeats, twice daily.

Straight Abdominal Exercise
Lie flat with one pillow, tighten your tummy muscles and HOLD TIGHT. Arms out towards your knees or crossed across your chest ( whichever is more comfortable), and raise your head, neck and shoulders to look at knees. Hold and lower slowly, relaxing the tummy once your head is on the pillow. Repeat 5 times, 2 times daily; increasing as Exercise 3

Hip Hitching
Lie flat with your head on the pillow, one leg straight and the other one bent. Tighten your tummy and feel your back touching the mattress and HOLD.

Now pull straight leg up at the hip towards the shoulder, hold for 5 seconds and then relax. Change position of legs and repeat. Repeat 5 times, 2 times daily; increasing as Exercise 3

All exercises should be done comfortably. Stop if you feel any ache or pain.

Continue these five exercises for three months, doing each 10 times, twice daily but the exercise for Pelvic Floor Muscles at regular intervals through the day.

This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

04-12-2003 - 10:28 AM


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