A hysterectomy is a surgical procedure that removes the uterus and sometimes the ovaries and one or both of the fallopian tubes. Recovery is a long process that includes exercises to rebuild the muscles of your core as well as promote flexibility. Not all exercise is beneficial. You should avoid strenuous tasks such as vacuuming for at least a month.
Exercise to Reduce Gas Build Up
Following a hysterectomy, you should perform a simple exercise to prevent gas build up and reduce pain. Lie face up on a bed with your legs straight and place a pillow under your knees. Bring one knee slowly toward your belly and gently pull the knee farther toward you. Maintain the position for 10 seconds and then slowly extend your leg back to the starting position. Do three to four repetitions and then repeat with the other leg. Any time you feel like you need to pass gas, do so. You can also rub your belly to help expel the gas.
Stretching Exercises
Even while lying in bed during recovery, you can perform stretching exercises for your neck, back and shoulders. Two recommended exercises include the overhead arm stretch and the chin tuck. To perform an overhead arm stretch, lie face up and bend your knees, placing your feet on the bed. Raise your arms straight over your head and place the back of your hands against the bed. Push your arms into the bed for five to 10 seconds. Perform two reps. To perform a chin tuck, place your arms at your sides and push the back of your head into the bed, causing your chin to slide backward as far as you can stretch it. You may also perform a chin tuck when sitting up by moving your chin backward using the same motion. If you look in a mirror as you do the exercise you will see a double chin when you slide your head back.
Pelvic Floor Exercises
Pelvic floor exercises improve the strength of the pelvic floor muscles. These are important core muscles that control your bowels and bladder. To activate and strengthen these muscles, lie on your back with your knee bent and feet on the bed. Tighten the muscles around your anus as if to prevent passing gas. Also pull up the muscles around your vagina as if you were trying to stop a flow of urine. Squeeze the muscles for four seconds and then relax. Perform three to four repetitions.
Abdominal Exercises
Exercises that strengthen the abdominal muscles are also beneficial after a hysterectomy, but most ab exercises are too strenuous. Head raising, or a head situp, is an example of an ab strengthening exercise that you can do following surgery. Begin lying on your back with your knees bent and press your lower back into the bed. The action of pressing your back flat engages your abs and tilts your pelvis forward, known as a pelvis tilt. Then, support your head with one hand and lay your other hand on your abdomen. Bring your head and shoulders toward the ceiling. Perform five repetitions.
