Uterine Prolapse Exercises - Take Control Now!

The pelvic floor muscles are comprised of ligaments and tissue that hold the uterus in its proper place. When there is damage or strain on those muscles causing them to weaken, either from several vaginal childbirths, or a loss of estrogen, the uterus may prolapse, or sag and eventually descend into the vaginal canal. The symptoms of uterine prolapse vary in severity, with some women experiencing no sign of the condition at all.

Moderate to severe cases of uterine prolapse may cause symptoms that include:

- A feeling of heaviness or pressure in the pelvis.

- Painful intercourse.

- Abdominal or lower back pain.

- Feeling something protruding, or the sensation that something is about to fall out of the vagina.

The Kegel exercise

Kegel, or pelvic muscle exercises are named after the doctor who popularized them, teaching women how to strengthen and tone these muscles, helping eliminate incontinence, and reducing the chances of a prolapsed uterus. 15 minutes each day of Kegel exercises can make a noticeable difference in bladder control as well as strengthening the pelvic muscles, which are like any other muscle in the body, needing exercise to stay strong.

To find the correct muscles, start out by trying to stop the flow of urine, youll know if youve found the right muscles if you are in fact able to stop urinating. Another method of locating the pelvic floor muscles is to lie down, insert a finger into the vagina, and again bear down again as if you were stopping the flow of urine. If you feel a tightening around your finger, youve found the pelvic floor muscles.

To do the Kegel exercise, begin by lying down, tightening the pelvic floor muscles, and then holding for a count of three to five seconds. Relax the muscles for another count of three to five, and then repeat the process over again for another set, doing the same thing three times a day. Remember to have patience, as it may take weeks or even months to notice a difference.

Your goal should be to gradually work your way up to 10 or 15 repetitions each time you exercise. Once youve mastered the practice lying down, try doing the exercises sitting down, and then while standing up, varying the position each time. Be careful not to tighten any other muscle group or hold your breath while doing Kegel exercises, particularly if youre having problems with urinary incontinence. Putting pressure on the wrong group of muscles may cause extra stress on the bladder.

To avoid a prolapsed uterus:

- Do regular Kegel exercises.

- Maintain a regular, healthy weight.

- Practice proper lifting techniques and avoid straining.

- Control coughing by not smoking and treating chronic coughs and bronchitis.

- Have regular physical check-ups that include pelvic examinations.

- Older women with concerns may want to speak to their doctor about estrogen replacement therapy (ERT).

For additional information about uterine prolapse, please visit http://www.uterine-prolapse.net

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