There are many people who support the philosophy that as long as you have a healthy mind, your body will be healthy too. However, the truth is that to have a healthy body it is necessary to do more than simply fill our mind with positive thoughts.
For this to happen, it is also necessary to be governed by a balanced diet that includes nutritious foods that help strengthen the body. An appropriate exercise routine should also be followed.
By using the word “appropriate” I mean an exercise routine that is consistent with our age, abilities, pace of life and physical health.
While it is true that young people usually exercise because they want to look good, when they reach a certain age the needs change and now it is not enough to look good, it is also required to feel good.
Hence the importance of doing exercises to strengthen specific areas of the body, in order to avoid certain conditions that would reduce our quality of life, such is the case of prolapse, which occurs when both the muscles and ligaments that make up the pelvic floor stretch and weaken to the point that they no longer support the uterus well, causing it to slide into or protrude from the vagina.
Since this is a condition that can affect women of any age, what can you do now to avoid it? If you have no idea what to do, you don’t have to worry. In this short post you will know what are the best exercises to avoid prolapse.
This way, you’ll be assured that you’re exercising your body the right way. That is, not only the muscles that everyone can see, but also those that allow you to enjoy a normal and pleasant life.
Mild uterine prolapse is usually asymptomatic, meaning it produces no signs or symptoms. In the case of moderate to severe, the following may occur:
- A feeling of heaviness in the pelvis.
- The presence of tissue protruding from the vagina.
- Urinary problems, such as urine retention.
- Difficulty having a bowel movement.
- Feeling of sitting on a ball.
- Problems at the sexual level.
These symptoms usually begin mild at the beginning of the day and intensify as the hours go by. As you may have noticed, this is an uncomfortable and even painful situation. Therefore, in order to avoid it, put Kegel exercises into practice.
These exercises involve contracting and relaxing those muscles that control urine and that were invented by sexologist Arnold Kegel in the 40s and that, today, continue to be a direct reference for postpartum physical recovery. Some of these exercises are:
- The slow: consists of keeping the muscles that make up the pelvic floor tense and keeping them that way for about 5 seconds. Then, they relax for another 5 seconds and the exercise is repeated.
- The fast: in this case, you should perform the same contractions, but without pauses and as quickly as possible.
- The elevator: consists of contracting and relaxing the three muscles that make up the pelvic floor, simultaneously in different types.
- The wave: as its name implies, it is about contracting and distending the muscles as if it were a wave, that is, first, the ring that surrounds the urethra, then the one that surrounds the vagina and finally the one that surrounds the anus.
Now that you know what the exercises you should do to avoid prolapse consist of, what else do you need to know related to this topic?
What You Need
When you are going to perform these exercises, you should try to be in places where there is no noise or any type of distraction so that you can concentrate better and not disturb the privacy of the moment.
While you get used to these exercises, you can wear comfortable, perhaps loose-fitting clothes and vary the position in which you do them. That is, on some occasions you can do them while you are lying on the ground; other times standing and a few more when you are sitting.
To the extent that you practice you will be able to better control the muscles that make up the pelvic floor and, therefore, it will be possible for you to perform them during everyday situations, such as while watching television or traveling by bus.
Now, what other recommendations should you take into account to be able to perform these exercises successfully and thus prevent the presence of a uterine prolapse?
It is advisable that you do Kegel exercises every time you have made a significant physical effort or after you have climbed stairs, since these movements can cause a loss of urine.
In order to exercise the area properly, you should strive not to contract the abdominal muscles, buttocks or thighs. In addition, these exercises should be performed for at least 4 weeks and the benefits will begin to be noticeable after a few months. However, it is best to continue doing them to prevent the initial symptoms from reappearing.
Try not to exceed the number of repetitions per day, because if you overdo it, you can cause muscle strain when urinating or evacuating. In addition, you should avoid doing them by applying a very large force, since the muscles of the vagina could become very tense and you could feel pain during sex.
On the other hand, in order to improve muscle elasticity and achieve a better recovery after giving birth, it is advisable to massage the perianal area with almond oil during pregnancy in childbirth.
Now, after giving birth, this practice is necessary in order to help in the prevention of urinary incontinence and other similar problems.
As you have been able to realize, they are simple exercises that you can put into practice from today, but that require a certain degree of concentration so that you can perform them effectively. Therefore, the more you practice, the better you will do in preventing prolapse.