Miscellaneous

Gymnastics for prolapse of the uterus in old age

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Content

  1. Rules and features
  2. Indications for use
  3. Contraindications
  4. Main complex
  5. Kegel exercises
  6. Gymnastics Atarbekov
  7. Charging according to Yunusov
  8. Bubnovsky exercises
  9. Yoga
  10. Other types of physical activity
  11. Week schedule
  12. When to expect the effect
  13. Video about gymnastics with prolapse of the uterus

The prolapse of the uterus can be found in women of any age, but most often the pathology is diagnosed after 50 years. This is a dangerous condition that significantly impairs the quality of life of the fairer sex. The main cause of the development of the disease in old age is the weakness of the pelvic floor muscles. Treatment depends on the stage of progression of the pathology. In the early stages, special gymnastics will help improve the condition.

Rules and features

Prolapse of the uterus occurs in women in old age, most often due to a sedentary lifestyle, weakness of the pelvic floor muscles, chronic female diseases, weight lifting. In this case, the neck of the organ and its bottom are in a position below normal. A woman suffers from pain in the lower abdomen, urinary incontinence, constipation, flatulence, smearing vaginal discharge. With such a problem, the fairer sex is often embarrassed to see a doctor, and this can cause a deterioration in the condition: prolapse of the uterus, disruption of the work of neighboring organs.

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For the purpose of treatment, estrogen therapy, physiotherapy procedures are used. If such methods do not give an effect, surgery is performed. In the early stages of the development of pathology, it is recommended to avoid weight lifting and do special gymnastics.

Gymnastics during the prolapse of the uterus in old age helps to strengthen the muscles of the small pelvis, the press, and normalizes intra-abdominal pressure and bowel function. It also strengthens the muscles of the torso corset, which helps to ensure the optimal position of the pelvis and internal organs.

The most popular exercises that help solve this problem are Kegel exercises.

They have been known since 1948. and help:

  • restore the elasticity of muscle tissue;
  • get rid of uncontrolled urination;
  • prevent inflammatory diseases of the reproductive system;
  • improve the quality of intimate life.

Also at the I, II stages of the disease, classes according to Bubnovsky, Yunusov, Atarbekov are effective. Some yoga exercises also have a positive effect. Properly structured exercises normalize the balance of the muscular corset and help return the organ to its natural position.

To obtain the desired result, you will have to do it for a long time, it is also important to perform the exercises correctly. But any set of classes must be approved by a gynecologist. In addition, the doctor should be seen regularly to assess the dynamics of changes.

It is also necessary to gradually increase the load, otherwise the effect will not be achieved. The result of gymnastics is individual and depends on the degree of organ prolapse, the regularity of the exercises.

Indications for use

Gymnastics during the prolapse of the uterus in old age prevents relapses, avoids surgical intervention.Gymnastics for prolapse of the uterus in old age

With regular exercise:

  • muscle tone is strengthened;
  • the protective properties of the body increase;
  • metabolic processes are accelerated;
  • blood circulation improves;
  • the work of the endocrine system is restored;
  • the likelihood of complete organ prolapse decreases.

Contraindications

Doing any exercise without consulting a doctor is prohibited.

Despite the benefits of gymnastics and its effectiveness, there are contraindications, which include:

  • inflammatory and infectious diseases of the genitourinary system;
  • cardiovascular pathology;
  • complete or partial prolapse of the uterus;
  • any neoplasms;
  • recovery period after injuries, surgical interventions on the genitals.

With the prolapse of the uterus in old age, in some cases, not all exercises from the complex can be performed. Depending on the condition of the woman, age, the doctor may exclude some exercises in order to avoid the development of complications. In addition, doing gymnastics, you need to monitor your health. If there is discomfort or pain occurs, classes should be stopped immediately.

Main complex

Gymnastics for the prolapse of the uterus in old age does not require preparation and special conditions. All you need is a rug and comfortable clothing.

Before starting classes, you should remember some rules:

  • do not exercise after eating, it is recommended to do exercises on an empty stomach;
  • you can not work with a full bladder;
  • the frequency of classes and the load must be increased gradually;
  • breathing during exercise should be calm.

Kegel exercises

Such gymnastics trains the muscles of the vagina and anus. The result is restoration of muscle tone, improvement of blood supply to the small pelvis. You can perform the complex several times a day. It is important to concentrate on the lesson and do the exercises correctly, without including the stomach and buttocks in the work. You can do it both lying down and sitting.

Kegel exercises for lowering the uterus:

Exercise name Features of execution
Elevator 1. Lying on your back, cover your eyes, slightly bend your knees.

2. They begin to contract the vaginal muscles, moving gradually from the bottom up. It can be compared to lifting an elevator shaft. But this must be done in stages, lingering on each "floor" for 5 seconds.

3. Having reached the last "floor", they begin to relax the muscles, gradually descending downward.

A bag 1. The starting position is standing. Feet shoulder width apart.

2. Squat, keeping the back straight, knees apart so that there is an angle of 90 ° between the lower leg and thigh.

3. Imagining that there is a bag on the floor, they try to "grab" its long arms with vaginal muscles.

4. With tense muscles, they slowly rise, after which they also slowly sink down.

5. Repeat several times.

Ejection 1. Lying on your back, bend your knees and spread them to the sides.

2. Tighten the abdomen and muscles of the perineum and squeeze.

In advanced stages of pathology, it is forbidden to perform the exercise.Gymnastics for prolapse of the uterus in old age

Flashing Without changing position, alternately contract the muscles of the vagina and anus for 5 seconds. You can perform this exercise both sitting and standing, and not just lying down. You can even exercise at work or while traveling in a car. Around 500 contractions are recommended throughout the day.Gymnastics for prolapse of the uterus in old age
All muscles 1. Lying on your back with bent legs, strain all the muscles of the perineum, anus, urethra.

2. Maintain tension for 1 minute, then relax.

SOS In the previous position, rhythmic contractions of the vaginal muscles are made, as if giving a signal "SOS":
  • 3 fast and strong movements;
  • 3 longer movements;
  • 3 more quick and strong contractions.

Repeat 10 times.Gymnastics for prolapse of the uterus in old age

Lighthouse 1. In the supine position, the legs are spread very wide.

2. Compress the vaginal muscles with maximum force and then slowly and gradually relax (5 sec.).

3. Relaxed, push as if defecating (3 sec.).

4. Do 10 reps.

Contraindications:

  • strong prolapse of the uterus;
  • period after childbirth or artificial termination of pregnancy (1 month).
Cat 1. In a position on all fours with an exhalation, they arch the back, draw in the stomach and tighten the muscles of the vagina.

2. After holding for 10 seconds, relax, taking a breath.

3. Repeat 5 times.

Bridge Gymnastics for prolapse of the uterus in old age1. Lying on your back with bent legs, raise the body with exhalation, drawing in the abdomen and vaginal muscles.

2. With an inhalation, they return to their original position.

3. Repeat 5 times.

Applause In the previous position, they bend their arms and clap their palms, while contracting the vaginal muscles, alternating fast movements with slow ones. Continue for 2-3 minutes.Gymnastics for prolapse of the uterus in old age
Butterfly 1. Sitting on the floor, bend the knees and spread them apart, connecting the feet and bringing them closer to the crotch.

2. Exhale, drawing in the muscles of the vagina, relax with inhalation.Gymnastics for prolapse of the uterus in old age

In order to increase the load, you can supplement classes with a jade egg. Thanks to this simulator, training becomes more difficult, but its effectiveness increases. You can also use a special silicone ball. The main thing is not to forget about hygiene, thoroughly rinsing the simulators after classes.

Gymnastics Atarbekov

Such gymnastics strengthens the abdominal muscles and the pelvic diaphragm.

The following set of exercises can be performed daily:

  1. Sitting on the floor, bend your legs and spread them apart, connecting your feet. Lean forward slightly, trying to pull the feet to the perineum, grabbing them with their hands.
  2. Legs are straightened and spread, bend alternately to the right and left limbs. In this case, you need to try to touch the leg with the opposite hand.
  3. In the same position, stretch to the legs with both hands.
  4. Connect straight legs, lean forward, trying to touch the toes.
  5. Pulling the knees up to the stomach, rolls are done on the back.

In a standing position, it is useful to practice walking in place, raising your knees high. After that, you can stretch by placing your straightened leg on the back of the chair and lingering for 10 seconds. in this position.

Next, perform the following exercises:

  1. Swing your legs back while raising your arms.
  2. Squats with arms extended in front of you.
  3. Side bends. In this case, you need to try to reach the socks with your hands.
  4. Turns to the sides with open arms and a straight back.
  5. Bends to the right and left leg. With the opposite hand, they stretch to the leg, while the one of the same name is raised up.
  6. The body bends to the sides, while the hands slide along the sides.

If the prolapse of the organ is accompanied by urinary incontinence, it is useful to play with the ball. They squeeze him between the thighs and move around the room like this, tilt to the sides and forward, trying to keep the ball.

In addition, the training program can include a complex to strengthen the inner surface of the thigh:

  1. Squeeze the knees as much as possible, linger for 10 seconds, relax. Repeat 10 times.
  2. Do the exercise bike for 5 min. daily.
  3. Lying on your side, bend the upper leg, take it back and lower it to the floor. The lower limb is raised 20 times, after which the exercise is repeated, turning on the other side.
  4. They stand in the "birch" for 10-15 seconds, while performing the "scissors". If it is too difficult, then the "scissors" are performed in a supine position.
  5. In a position on all fours, they swing their legs back and up.
  6. In the same position, the legs are straightened at the knees, lowered onto the elbows with the pelvis raised up, and held for 5 seconds. The exercise is repeated, but not on the elbows, but on outstretched arms.
  7. From a sitting position on their knees, they lower the body down, flex the back, making a sliding forward movement.
  8. They kneel with a straight back, feet are spread apart. They try to sit up by clenching their hips. Then they bring their legs together and sit now to the right of them, then to the left.
  9. They lie on their backs with bent legs and knees pulled up to the stomach, spread and bring their knees.
  10. They turn over on their stomach, bring and spread their legs.

Charging according to Yunusov

With regular exercise, you can cope with urinary incontinence, strengthen your pelvic floor muscles and abs. The exercises are simple, reminiscent of physical education at school.

Gymnastics for prolapse of the uterus in old age
Gymnastics for prolapse of the uterus in old age according to Yunusov

The complex consists of:

  • normal torso turns;
  • circular body movements;
  • exercise "bike";
  • rolls on the back;
  • squats and jumps.

To achieve a positive effect, the main thing is to exercise regularly.

Bubnovsky exercises

Beginners can practice 2-3 times a week. In the future, exercises are done daily in the morning on an empty stomach.

Approximate set of exercises:

  1. They lie on their backs, spread their arms to the sides, bend their legs at the knees. With a breath, raise the pelvis, connect the knees and tighten the abdominal muscles. With an exhalation, they return to their original position.
  2. In the same position, they connect their hands at the back of the head, exhale and stretch their elbows to the knees. At the same time, the shoulders and pelvis rise simultaneously.
  3. Kneel down and swing to the sides, displacing the pelvis.

Each exercise is repeated 10 times.

Yoga

Some yoga asanas are no less effective. Exercises stabilize intra-abdominal pressure, improve uterine tone and strengthen muscles. Yoga also helps to normalize the functioning of the reproductive system as a whole, improve blood circulation, and prevent the development of diseases of the genitourinary system.

Useful asanas:

  • bent candle pose. They lie on their backs, their legs are placed on the wall, the pelvis is slightly raised (you can put a rolled-up towel under the lower back). The asana prevents the prolapse of internal organs, improves the outflow of lymph, relieves the circulatory system, relieves edema;
  • boat. They sit on the floor with a straight back, stretch their legs. Taking a breath, lean back slightly and raise the limbs to an angle of 30 °. Trying not to hold their breath, they remain in this position for 30 seconds. Exercise helps to strengthen the walls of the uterus and raise it.Gymnastics for prolapse of the uterus in old age

Additionally, it is recommended to do a vacuum of the abdomen. With regular exercise, the waist circumference decreases, the muscles of the diaphragm and the press are strengthened, and posture improves. You need to do it with an empty stomach.

Execution technique:

  1. Take a deep breath with your stomach.
  2. Exhale smoothly, drawing in the stomach.
  3. Hold their breath and remain in this position for 10 seconds.
  4. Exhale smoothly.

Other types of physical activity

You can also strengthen the muscles that support the uterus with:

  • walk. Helps to strengthen the thighs, abdominal muscles. There are no restrictions on the duration of classes (the more, the better);
  • cycling (in the early stages);
  • any exercise with a pelvis lift;
  • swimming (at least once a week). To improve efficiency, you can do some exercises in water.

In order to prevent prolapse of the uterus, you can go jogging. It is important to do this daily, preferably in the morning. Alternatively, you can work out in the gym on a treadmill.

Week schedule

Having chosen a suitable set of exercises for yourself, you need to do it regularly. Kegel and Atarbekov exercises should be performed daily. You can start the day by charging Yunusov. Exercises according to Bubnovsky are first performed 2-3 times a week, instead of increasing endurance, classes are done daily. Yoga asanas can be included in a set of classes every other day.

Approximate weekly schedule:

Day of week Exercises
1 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

2 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

3. Yoga asanas.

3 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

3. Exercises according to Bubnovsky.

4 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

3. Yoga asanas.

5 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

6 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

3. Exercises according to Bubnovsky.

7 1. Charging Yunusov.

2. A set of Kegel exercises (Atarbekova).

3. Yoga asanas.

When to expect the effect

Gymnastics for prolapse of the uterus in old age will be effective if you exercise regularly for several months. Depending on the stage of the pathology, it may even take several years to achieve the desired effect. The first positive changes will be noticeable 2-3 weeks after the start of classes. In case of organ loss (full or partial), exercises will not help correct the situation, but will prevent the development of complications.Gymnastics for prolapse of the uterus in old age

The effectiveness of gymnastics depends on:

  • systematic training;
  • correct selection of the complex;
  • regular observation by a doctor to assess the dynamics.

But even when the uterus returns to its normal position, you cannot stop exercising. They must become a way of life. In most cases, muscles return to normal temporarily and weaken again with age. Therefore, you need to exercise regularly to keep them in good shape.

Prolapse of the uterus most often develops due to insufficient attention to oneself. In old age, excessive exertion, lifting weights should be avoided, and regularly visit a gynecologist. You can solve the problem in the early stages with the help of gymnastics. But the result can only be obtained with long and regular exercise.

Video about gymnastics with prolapse of the uterus

How to remove the prolapse of the uterus. Best Exercises:

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