Helpful Exercises To Do After A Hysterectomy

Recovering from a hysterectomy is different for every woman. What you do once you leave the hospital can have a big impact on your health. Here are some helpful exercises that can speed up your recovery after hysterectomy. They can also help lessen the chance that you’ll have problems after the surgery. But first, check with your doctor about post hysterectomy restrictions before starting these exercises.

1. Try Kegels. Having a hysterectomy increases your risk of having pelvic organ prolapse. This is when the bladder or rectum drops down into the vagina. It can lead to bladder control or bowel problems. Normally, muscles and ligaments in your pelvis support these organs. A hysterectomy can weaken this support system. Doing Kegel exercises makes the muscles in your pelvis stronger. Then they can tighten more quickly. Simply squeeze the muscles you use to hold in urine or gas. As you do this, imagine pulling up a string attached to your belly button. Do 10 long squeezes and 50 quick squeezes each day.

2. Target your lower abdominals.

This exercise works a muscle in your lower abdomen. It’s called the TA, for transversus abdominis. It wraps around the pelvis and holds your organs inside. Target your TA by squeezing your belly button up and in. Hold for 10 seconds or longer. Do this at least 10 times a day. Be sure to breathe normally while you do this exercise.  

3. Work on other muscles too.

Start by working the muscles in your back known as the multifidus muscles. They extend down your lower back to your tailbone. They help support your spine. Lie flat on your back, knees bent and feet flat. Rotate your pelvis and lift your tailbone up toward the ceiling. Next strengthen your inner thighs. Sit in a chair and squeeze a ball or pillow between your knees. Then do the opposite move: Put your hands on the outside of each of your knees. Press your knees out while pressing in with your hands. Perform 15 reps of each of these exercises every day.

4. Walk when you get the OK from your doctor.

After a hysterectomy, you might not be able to return to your normal daily activities for up to six weeks. You shouldn’t be inactive though. Walking is one of the best ways to help your recovery. 

5. Breathe deeply for your physical and mental health.

You might find it harder to breathe deeply after a hysterectomy.  After surgery can also make it harder to take a deep breath. Try Focusing on your breathing exercises can help ease these symptoms. Take 4 to 5 deep breaths every hour. Breathe slowly and deeply. Make your rib cage expand as you inhale. This will help fully expand your lungs.