A hysterectomy involves the removal of your uterus and cervix. This operation is performed in a variety of ways. The most invasive involves a 5 to 7 inch incision of your abdomen. Another option involves cutting your vagina to access your reproductive organs. Less invasive options are done through laparoscopic or robotic means. Whatever the type of operation you have, your body is going to be changed. Preparing for your hysterectomy is an important part of the operation.
Preparation Goals
Preparing for surgery means more than just the blood tests and doctors appointments that come in the weeks before a hysterectomy. Your body should be as strong as it can be to facilitate a quick and effective recovery. Performing exercises that help strengthen your pelvic and abdominal areas can help your body heal after a hysterectomy.
Kegel Exercises
A kegel exercise is a simple and easy way to strengthen your pelvic floor muscles. The best way to perform a kegel is to begin seated in a chair. As you breathe deeply, contract the muscles of your vagina. This should feel as if you are trying to stop the flow of urine. Hold the contraction for 10 seconds, then relax and repeat. Perform three sets of 10 repetitions, three times per day.
Bird Dog
The bird dog exercise helps strengthen your abdominal, back and glute muscles while also providing stability. Begin by getting on the floor on all fours. Keep your back straight and relax your neck. Slowly lift one arm off the floor and extend it out in front of you. At the same time, raise the opposite leg and straighten it out behind you. Hold this for five to 10 seconds, then relax and repeat with the other limbs. Perform one to three sets of 10 to 15 repetitions per side.
Glute Bridge
The glute bridge exercise works the abs as well as the muscles surrounding the pelvis. To begin, lie on the floor with your knees bent and feet flat. Keeping the rest of your body relaxed, lift your buttocks off the floor by contracting your ab and butt muscles. Hold this position for five seconds, then relax down to start and repeat. Perform one to three sets of 10 to 15 repetitions.
References
- Womens Health.gov: Hysterectomy; December 15, 2009
- MayoClinic.om: Kegel Exercises: A How-To Guide For Women; July 10, 2010
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mithcell H. Whaley, PhD, Peter H. Brubaker, Phd, Robert M. Otto, Phd (Eds.); 2006
- American Council on Exercise: Bird Dog
- American Council on Exercise: Glute Bridge
