Article: Exercise - Lady Jane's Exercises

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Article: Exercise - Lady Jane's Exercises
Are there any suggestions for exercises I can do as I'm recovering from my hysterectomy?

Absolutely! 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.

1. 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.
2. Pelvic Floor Execises

These can be started after a urethral catheter has been removed, or from the 2nd 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 a 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.
3. 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.
4. 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 ansdshoulders 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
5. 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. Any ache or pain, stop at that point.

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.