Whether you are pre or post-surgery, gently exercising your pelvic floor muscles can help to relieve uterine prolapse symptoms and give you the best results after your sacrohysteropexy procedure. The following yoga exercises are recommended for improving the support of your pelvic floor and are suitable for everyone, even complete beginners.
Mountain Pose (Tadasana)
Learning to stand with good posture is at the heart of a healthy body. Incorrect posture can aggravate uterine prolapse symptoms by putting excess pressure on the pelvic floor muscles. Mountain Pose helps you create a straight spine and promotes core stability with healthy organ arrangement. To achieve this pose, stand with your feet together and spread your weight evenly between them. Then focus on aligning your knees over your ankles, your hips over your knees, and your shoulders over your hips. Take 20 breaths in this position, then correct your alignment if necessary.
Root Lock (Mula Bandha)
The word “mula” comes from Sanskrit and means “root”. This exercise is designed to help you strengthen the muscles in the perineal zone. For this exercise, sit cross-legged on the floor with a straight spine. Place your hands on your knees and breathe in deeply whilst curling your upper-body forward. As you breathe in, gently squeeze the muscles in your pubic and anal region together. Hold this pose for as long as is comfortable and then release slowly as you exhale. Repeat this exercise five times to begin with and extend the exercise as you feel your muscle strength improve.
Wall Flower Stretch
This simple inversion will remove stress from your pelvic floor, which could alleviate the discomfort of prolapse symptoms. As the name suggests, you will require a wall for this pose. Lie on your back and slowly raise your legs up to rest against the wall. Try to get your knees straight and move as close to the wall as possible. Breathe deeply in this position for a few minutes before slowly bringing your legs back down. Please note: this pose may irritate existing lower back conditions, so a pillow should be used to support the pelvis in this case.
These poses are safe for anyone experiencing prolapse symptoms, however you should consult your doctor about when you can safely resume exercise after a sacrohysteropexy procedure.