Exercises to strengthen the pelvic floor muscles and exercise to relieve uterine prolapse, such as squeezing exercises or various exercise postures, which taking care of yourself properly and exercising appropriately will help prevent and reduce the risk of uterine prolapse effectively.
The uterus is a female reproductive organ. Uterine prolapse or low uterus is the movement of the uterus down from the pelvic position. This will result in the uterus dropping down into the vagina. It often occurs in menopausal women or older women. The cause of uterine prolapse is the weak or damaged muscles and tissues of the pelvic floor, which can occur with increasing age. This causes pain during intercourse and frequent urination ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี. When the prolapse is severe, it will cause a dull pain in the lower abdomen. Or the uterus moves to the vagina. It may cause wounds.
Exercises to treat uterine prolapse focus on strengthening the pelvic floor muscles, which are the muscles that help support the uterus in the correct position. You can do exercises to tighten the uterus as follows:
Kegel exercises
- How to do it : Squeeze the muscles used to stop urination, hold for 5-10 seconds, then release. Repeat 10-15 times per set. Do 3 sets a day.
- Benefits : Helps strengthen the pelvic muscles, prevents and relieves uterine prolapse.
Squat
- How to do it : Stand with feet shoulder-width apart. Bend your knees and lower your hips as if you were sitting in a chair, keeping your back straight and your knees no higher than your toes. Hold for 5 seconds, then return to the starting position. Repeat 10-15 times.
- Benefits : Strengthens the muscles around the pelvis and hips, helping to maintain the strength of the muscles that support the uterus.
Bridge pose
- How to do it : Lie on your back, bend your knees, and place your feet flat on the floor. Lift your hips so that your body forms a straight line from your shoulders to your knees. Hold for 5 seconds, then return to the starting position. Repeat 10-15 times.
- Benefits : Strengthens the pelvic and hip muscles, reducing pressure on the uterus.
Talking about women’s internal organ health can be a sensitive topic, but understanding uterine prolapse is something that every woman should know because correct knowledge and understanding will help us take care of ourselves properly.