After a hysterectomy operation, you're likely to feel a little sore and tender for several weeks. Even as your strength starts to return, you should avoid putting too much strain on your abdomen and body. For example, you shouldn't lift objects that weigh more than 20 lbs., notes the University of Michigan Health System. The idea is to strengthen your weakened back, core and abdominal muscles with gentle exercises.
Pelvic Floor Exercises
The pelvic floor is a layer of muscle at the base of the abdomen. A weak pelvic floor can lead to urine leakage. After a hysterectomy, you should try to strengthen the area over time. Kegel exercises are widely used to strengthen the pelvic floor muscles. While laying down or sitting, squeeze the muscles in your groin as though you were stopping the flow of urine. Hold for five to 10 seconds, then relax. Repeat up to 10 times, then rest. Aim for five short Kegel sessions each day, advises the Ohio State University Medical Center.
Gas Pain Exercises
Many women experience gas pain after a hysterectomy. The discomfort is usually worse very soon after the operation. Two simple exercises can help combat gas pains. First, lie back and slowly pull your legs up, bending at the knee. Move them gently to each side. The helps move any trapped gas in your abdomen. If that doesn't work, try staying in the same legs-bent position. Push your lower back toward the bed as if trying to touch the sheets. Hold for a few seconds, then rest. Don't strain too hard. Aim for gentle, rhythmic movements.
Gentle Head Tilt
The gentle head tilt stretches muscles in your back and can help your posture after surgery. You can do this exercise sitting up in bed or in a chair. Get comfortable and let your arms hang by your side. Gently pull your shoulders back and look ahead. Bend your chin to your chest. Hold the position for 10 seconds, then rest. Aim to do this several times per day.
Walking
Walking is one of the best overall exercises you can do when still tender from a hysterectomy operation. Keep your back straight and shoulders back to avoid developing back pains. Try walking a small amount every day. Including stairs in your walking route helps you work and stretch different muscles.
