A tilted uterus, also known as retroversion of the uterus or a tipped uterus, occurs when the uterus or womb tilts backward as opposed to forward. Twenty percent or one in four women have a uterus that tilts backward at the cervix. A tilted cervix may be caused by weakening of the pelvic muscles and ligaments, endometriosis, pelvic inflammatory disease or multiple pregnancies that enlarge the uterus or weaken the uterine ligaments. These conditions change the position of the uterus within the pelvic cavity causing the uterus to take on a retroflexed or retroverted position. Your physician may recommend some exercises to strengthen the muscles and ligaments in the pelvic wall and help reposition the uterus in the forward position.
Kegel Exercises
Step 1
Kegel exercises improve the strength of your pelvic floor muscles. The uterus is held in place by pelvic muscles, ligaments and other tissue. Repeated pregnancies can weaken uterine ligaments causing the ligaments to stretch and loose their tension, thereby resulting in a tilted uterus. Kegel exercises strengthen the pelvic floor muscles, remove stress on the uterine ligaments and helps revert the uterus to the forward position. This exercise can by performed while standing or sitting.
Step 2
Identify your pelvic floor muscles by inserting a finger inside your vagina. Contract the muscles surrounding the inserted finger. You should feel your vaginal muscles tighten and your pelvic floor move upward.
Step 3
Relax your vaginal muscles and you should feel your pelvic floor move down. You can also try to stop your flow of urine midstream by tightening your vaginal muscles. Repeat this muscle contraction and relaxation several times until you are sure you have identified your pelvic floor muscles.
Step 4
Perfect this technique once you have identified your pelvic floor muscles by contracting your pelvic floor muscles and holding the contraction for five seconds. Relax for five seconds.
Step 5
Perform this exercise five times in a row and gradually increase your contractions to 10 seconds, relaxing for 10 seconds between contractions. Perform three set of 10 repetitions once daily to strengthen the muscles and ligaments supporting your uterus.
Knee to Chest Exercise
Step 1
Lie with your back on a flat surface. Bend both knees and plant your feet on the floor.
Step 2
Bend your right knee and bring that knee to your chest while keeping the opposite foot flat on the floor. Press your lower back against the floor and hold this position for a minimum of 15 seconds.
Step 3
Relax your right knee and return to the starting position. Repeat this exercise on your left leg. Perform one set of 10 repetitions once daily to help temporarily reposition your uterus to the forward position.
Tips and Warnings
- While performing the Kegel exercise, remember to pull your pelvic muscles upward during each contraction. Start your Kegel exercise slowly and as you strengthen the ligaments and muscles in your pelvic floor, gradually increase the duration and strengthen each contraction. Although you may stop the flow of urine midstream to help identify your pelvic floor muscles, Mayo Clinic advises against perpetually performing Kegel exercises with a full bladder. Doing this for prolonged periods of time may actually weaken your pelvic muscles. While performing Kegel exercises, only contract your pelvic floor muscles. Do not tighten your buttocks, thighs or gluteal muscles.
- Stop performing knee to chest exercises if it causes lower back or leg pain.
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