A tilted uterus is a normal anatomical variation that affects 20 percent of all women. Normally, the uterus is located straight up and down, or tips slightly forward, however, in retroversion of the uterus, the uterus tilts backwards at the cervix. This anatomically variation may be caused by pelvic inflammatory disease, weak uterine ligaments, multiple pregnancies or endometriosis. Strengthening the ligaments and muscles in your pelvic wall can help reposition your uterus into the forward position. Consult with your physician before beginning an exercise program.
Your pelvic floor muscles and ligaments hold your uterus in place. Multiple pregnancies weaken the muscles and ligaments in your pelvic floor, causing your uterus to tilt backwards at the cervix. Kegal exercises strengthen these muscles and help reposition your uterus to the forward position. Identify your pelvic floor muscles by inserting a finger inside your vagina. Contract your vaginal wall muscles or the muscles surrounding your inserted finger. If done properly, you should feel your pelvic floor move upward during each contraction. Relax the contraction of your vaginal walls and you should feel pelvic floor muscles move down. Perform five contractions in a row, holding each contraction for 10 seconds and relaxing for 10 seconds in between each contraction. Perform one set of 10 repetitions, three times daily, to strengthen your pelvic floor muscles and help reposition your uterus.
Knee to Chest
This exercise can help reposition a tilted uterus to the forward position. Begin by lying backwards on a flat surface. Bend both knees and plant your feet firmly on the floor. While keeping your left foot flat on the floor, bring your right knee to your chest. Hold this position for 15 to 30 seconds, and return your leg to the starting position. Perform one set of 10 repetitions on both legs, three times a day.
The kangaroo walk is an exercise that strengthens the erector spinea muscles in your lower back and repositions the uterus to the forward position by a to and fro movement. Begin this exercise by getting on all fours. Straighten your arms and lift your hips toward the ceiling. Push your abdomen forward by keeping your knees slightly flexed and your back slightly arched. Walk on all fours with your knees slightly bent. As you perform this kangaroo walk, your uterus is pulled extremely forward in each step. Substantial results can be obtained by performing this exercise for a few minutes per day.
Strengthening your abdominal and pelvic floor muscles is the best way to reposition a tilted uterus. Since a tilted uterus is typically caused by weakened muscles and ligaments due to multiple pregnancies, any exercise that targets these muscles and removes excess stress from the uterine ligaments can help reposition a tilted uterus. If your tilted uterus is due to endometriosis, pelvic infections or fibroid tumors, these exercise may not be effective. Your physician may recommend a uterine suspension, a surgically procedure to reposition your uterus if you experience pain during menstruation or intercourse. Speak with your physician about your treatment options.
- The American Pregnancy Association; Tipped Uterus: Tilted Uterus; November 2007
- Mayo Clinic; Tilted Uterus; Mary Gallenberg, M.D; February 2011
- Mayo Clinic; Kegel Exercises; June 2010
- Health.com; Knee-to-Chest Exercise; February 2010
- "Texas State Journal of Medicine"; Movable Retro-Positions of the Uterus, Their Mechanism and Significance; Minnie C. O'Brien M.D.; 1920