Undergoing a hysterectomy is a significant surgical procedure for women, and the recovery process involves various physical and emotional adjustments.
One crucial aspect of post-surgery rehabilitation is the strengthening of the pelvic floor muscles. Pelvic floor exercises, also known as Kegel exercises, play a vital role in enhancing bladder control, supporting pelvic organs, and improving overall quality of life after a hysterectomy.
In this article, we will delve into the importance of pelvic floor exercises, how to perform them correctly, and tips for incorporating these exercises into your daily routine for optimal recovery.
What Does Hysterectomy Do to Pelvic Floor?
A hysterectomy, involving the removal of the uterus, can have significant implications for the pelvic floor. The uterus serves as a central structure within the pelvis, providing support to various surrounding organs, including the bladder, intestines, and vagina.
Consequently, its removal may lead to a change in the spatial arrangement and support dynamics of these organs. This disruption can sometimes result in pelvic floor dysfunction, characterised by symptoms such as urinary incontinence, pelvic organ prolapse, and decreased sexual satisfaction.
Furthermore, the surgery can weaken the pelvic floor muscles due to potential nerve damage, altered blood flow, or the physical trauma of the procedure itself. Hence, it is imperative to focus on rehabilitating and strengthening the pelvic floor muscles after Hysterectomy to mitigate these effects and aid in a smoother, more effective recovery.
Importance of Exercise to Strengthen the Pelvic Floor After Hysterectomy
Strengthening the pelvic floor after a hysterectomy is of paramount importance to ensure a successful recovery and the restoration of normal pelvic function.
The pelvic floor muscles play a critical role in supporting the bladder, bowel, and sexual organs, and their proper functioning is essential for maintaining continence and overall pelvic health. After a hysterectomy, these muscles may become weakened or strained, making targeted exercises a key component of post-operative rehabilitation.
Pelvic floor exercises, commonly referred to as Kegel exercises, help in rebuilding muscle strength, endurance, and coordination. By regularly practising these exercises, you can improve bladder and bowel control, reducing the risk of incontinence and other pelvic floor dysfunctions. Furthermore, a strong pelvic floor can also enhance sexual health and function, providing benefits to both physical and emotional well-being.
It’s important to start with gentle exercises and gradually increase intensity as they build strength and confidence. Guided by qualified specialists, these exercises can be safely integrated into daily routines, ultimately contributing to a smoother and more effective recovery process.
When Can You Start Pelvic Floor Exercises?
The timing for starting pelvic floor exercises after a hysterectomy can vary depending on individual circumstances and the specific type of surgery performed.
Generally, patients are advised to wait until they have had their post-operative check-up, which typically occurs about six weeks after the surgery. During this check-up, the gynaecologist will assess the healing progress and give personalised advice on when it is safe to begin exercising.
For most patients, gentle pelvic floor exercises can often be started within the first few days of the surgery. These early exercises typically involve basic muscle contractions to promote blood flow and prevent stiffness, without putting undue strain on the surgical site. As healing progresses and with the approval of the docotr, you may gradually increase the intensity and frequency of their exercises.
It’s important to listen to your body and avoid overexertion. If there is any discomfort or unusual symptoms while performing the exercises, it’s crucial to stop and consult with your doctor.
With careful monitoring and adherence to physiotherapist’s guidance, you can safely incorporate pelvic floor exercises into their post-operative care and enhance their overall recovery experience.
What Are the Best Exercises for Pelvic Floor After Hysterectomy?
The best exercises for strengthening the pelvic floor after a hysterectomy are those that can be performed safely and comfortably, promoting gradual healing without causing strain. Here are some commonly recommended exercises:
Kegel Exercises:
Kegels focus on contracting and relaxing the pelvic floor muscles. Start by identifying the right muscles by attempting to stop the flow of urine. Once you have located them, squeeze these muscles for a count of five seconds, then relax for five seconds. Gradually increase the duration as your strength improves.
Pelvic Tilts:
Lie on your back with your knees bent and feet flat on the floor. Gently arch your lower back, lifting your pelvis slightly upward, then flatten your back against the floor. Repeat this motion to encourage mobility and strengthen the pelvic region.
Bridging:
Begin by lying on your back with your knees bent and feet shoulder-width apart. Pressing through your heels, lift your hips towards the sky while squeezing your glutes and engaging your pelvic floor. Hold for a few seconds before lowering back down. This exercise also activates the core and glute muscles.
Transverse Abdominis Engagement:
Sit or lie down comfortably and place one hand on your lower abdomen. As you exhale, gently pull your belly button in towards your spine, engaging the deepest abdominal muscle without moving your back or pelvis. This helps to support the pelvic floor muscles.
Pelvic Floor Muscle Stretching:
Gentle stretches can help alleviate any tension in the pelvic floor. Positions such as child’s pose or a seated forward bend can provide mild stretching while maintaining comfort.
Always remember to commence these exercises with caution, especially if you are newly post-operative. Consulting with a physiotherapist who specialises in pelvic health can provide personalised guidance and adjustments to these exercises to suit your individual needs.
Which is the Best Exercise for the Pelvic Floor and Why?
Determining the best exercise for the pelvic floor ultimately depends on an individual’s specific needs and conditions.
However, Kegel exercises are often considered the most effective for strengthening the pelvic floor muscles. The simplicity and versatility of Kegels make them accessible and easy to incorporate into daily routines.
By repeatedly contracting and relaxing the pelvic floor muscles, Kegels enhance muscle strength and endurance, which can help prevent or alleviate incontinence, support pelvic organs, and improve sexual function.
Additionally, Kegels can be performed discreetly at any time and place, making them a practical and efficient exercise for individuals looking to improve their pelvic health. Consulting with a gynaecologist can further ensure these exercises are performed correctly and tailored to one’s personal health objectives.
Incorporating These Exercises in your Routine after doctor's Advice
Week 1
Start by familiarising yourself with the exercises and performing them gently. Aim to do each exercise for one set of 10 repetitions, once or twice a day, focusing on proper form and breathing. This cautious approach helps you build a solid foundation and prevents overexertion.
Week 2
As you gain confidence, gradually increase the frequency to two sets of 10 repetitions for each exercise. Aim to perform your routine twice a day, continuing to prioritise correct technique. Pay attention to how your body responds and adjust accordingly.
Week 3
This week, you can start to slightly increase both the number of repetitions and the duration of muscle engagement. For example, hold the Kegels and bridging exercises for a longer period (e.g., 7-10 seconds) and perform three sets of 10 repetitions. This encourages further strength and endurance of the pelvic floor muscles.
Week 4
By the fourth week, you should have a robust routine in place. Aim for three sets of 15 repetitions for each exercise, performed two to three times daily. You can also start incorporating variations or additional exercises as recommended by your physiotherapist to keep your routine balanced and challenging.
Ongoing Maintenance
After the initial four weeks, maintain a consistent exercise schedule that fits your lifestyle, aiming to integrate these exercises seamlessly into your daily routine. Continued practice is key to sustained pelvic strengthening. Regular check-ins with a physiotherapist can help you track progress and make necessary adjustments.
Conclusion
Adhering to a dedicated pelvic floor exercise routine can significantly enhance your overall health, offering benefits such as improved bladder control, reduced risk of pelvic organ prolapse, and increased sexual satisfaction. Remember, consistency is essential. Regular practice will lead to lasting results, but it’s critical to listen to your body and avoid overexertion.
If you have any questions or experience any discomfort while following this exercise routine, don’t hesitate to reach out to a Hysterectomy specialist in Banglore. Personalised guidance can make a considerable difference in achieving your health and wellness goals.
To schedule a consultation or for more information, please contact us through our website or call our clinic. Your journey to better pelvic health begins with the right support.