During a hysterectomy, and the recovery period spent resting, the stomach muscles can become weakened. It is important to begin to strengthen them as soon as the recovery period is over. Before beginning any exercise program, women should first get the permission of their doctor. The first abdominal exercises you do should be very gentle, working on strengthening the pelvic floor and the transverse abdominals. Crunches are not recommended, but here are some exercises you can do at home to get started.
Pelvic Tilts
Pelvic tilts help strengthen the abdominal muscles, as well as the lower back, hips and glutes. To perform pelvic tilts, lie on your back on a flat surface with your knees bent and your feet flat on the floor close to your hips. Extend your arms alongside the body with your palms facing down. Begin by contacting your stomach muscles so that your lower back presses into the floor and the front of your pelvis moves up towards your ribs. Your tailbone will tuck and possibly lift off the ground a little bit. Perform three sets of 15 to 30 repetitions.
Extended Table Top
Extended table top gently works the abdominal muscles and the back muscles. To perform this exercise, get onto all fours on a flat surface. Your hands should be aligned under your shoulders and your knees should be right under your hips. Your back should be in a flat, neutral position, neither rounded nor arched. Begin by extending your right arm straight out in front of you, parallel with the ground. Next, extend your left leg straight out behind you, parallel to the ground. Hold here for a five-second count and then lower your hand and knee back to your starting position. Now extend the left arm out in front, parallel with the ground, and your right leg. Hold here for a count of five seconds and then return to the starting position. Repeat five times on each side.
Kegels
The Kegel exercise is extremely easy to do once you get the hang of it, and it is important to do following a hysterectomy to strengthen the pelvic floor muscles. If you are unsure of which are your pelvic floor muscles, stop urinating mid-stream, tightening the muscles of your vagina and cutting off the urine flow. Those are your pelvic floor muscles. This exercise involves simply contracting and releasing those muscles repetitively in order to strengthen them. You can do this exercise anywhere, sitting, standing, or lying down. Contract your pelvic floor muscles, hold for five seconds, then release. Repeat 10 times. Do this exercises four or five times a day.
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