The uterus is a pear shaped organ that carries a developing fetus inside a woman’s body. Normally, the uterus stands in a vertical position within the pelvis. A tipped uterus occurs when the uterus leans back toward the spine. A woman can be born with a tipped uterus, or it can become a problem after childbirth. The tendons and ligaments that hold the uterus upright can be stretched or torn during childbirth, resulting in the uterus falling backward. There are some exercises that can be done to strengthen these muscles, allowing the uterus to resume the vertical position.
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Knee Chest Exercise
The knee-chest exercise helps the uterus to shift back into a vertical position. Lie flat on your back with your knees bent and your feet flat on the floor. Raise one knee up to the chest and hold it with both hands. Maintain this position for 15 to 20 seconds and then release. Repeat the process with the other leg. Alternate between the left and right leg two to four times each.
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Pelvic Contraction and Relaxation
This exercise strengthens the muscles along the pelvic floor. This encourages the uterus to reposition itself in a vertical position. To do this exercise, lie flat on a floor with the arms to the side. Take a deep breath in and lift the buttocks off the floor one inch. Hold this position for five seconds and release the position along with the breath. Repeat this process five times to increase the strength of the pelvic muscles.
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Oblique Twists
This exercise strengthens the oblique muscles and the core of the body. It works well to strengthen the pelvic muscles, which is important in correcting a tipped uterus. Lie flat on the floor with your hands behind your head, interlocked. Keep the knees bent and the feet flat on the floor. Lift the left knee while simultaneously lifting the head with the hands. Twist your trunk upon rising, so your right elbow meets your left knee. Repeat this process with the other side, ensuring the left elbow meets the right knee. Do at least 10 of these for the best results.
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Kegal Exercises
Kegal exercises are important to keep a woman’s pelvic floor muscles strong. These specific muscles not only repair a tipped uterus, they help reduce incontinence. The best thing about Kegal exercises is they can be done anywhere at anytime. The Mayo Clinic instructs you to find the correct muscles by inserting a finger into the vagina and squeezing the muscles. Once you identify these muscles tense them for 10 seconds, then release. The Mayo Clinic states that you should do three sets of 10 repetitions each day.
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references
The American Pregnancy Association: Tipped Uterus: Tilted Uterus -
The Mayo Clinic: Kegal Exercises: A how-to guide for women -
Health.com: Knee-to-Chest Exercise -
references
The American Pregnancy Association: Tipped Uterus: Tilted Uterus -
The Mayo Clinic: Kegal Exercises: A how-to guide for women -
Health.com: Knee-to-Chest Exercise -
The American Pregnancy Association: Tipped Uterus: Tilted Uterus -
The Mayo Clinic: Kegal Exercises: A how-to guide for women -
Health.com: Knee-to-Chest Exercise -
