The uterus is a pear-shaped organ located in the pelvis that’s responsible for menstruation, and it can carry a developing fetus inside a woman’s body, according to Cleveland Clinic. Normally, the uterus tilts forward, pointing toward the abdomen. A tipped uterus, also called a retroverted uterus, occurs when this organ curves back toward the spine.
About 25 percent of women have a tipped uterus. A woman can be born this way, or the condition can happen later in life for any number of reasons. These include childbirth, menopause, scarring, fibroids, and endometriosis. When it happens after childbirth or during menopause, it’s because the pelvic floor muscles and ligaments that hold the uterus are weakened and can no longer support the organ in its usual position.
Some healthcare providers can manually shift the uterus back into a forward position. They’ll recommend that you do exercises to strengthen your pelvic muscles to help ensure that your uterus remains in place. If your uterus is tilted due to reasons other than weakened muscles, though, exercises won’t be effective.
Talk with your doctor or physical therapist before starting a new exercise program. If you get the OK, be sure to start slowly. You may be told to try some of the following moves.
Bridges
Bridge exercises target your pelvic floor muscles while engaging your core (abdominal and back muscles) and glutes, according to the UT Health San Antonio MD Anderson Cancer Center. Like most of the exercises discussed here, they’re best done on a stable, flat surface such as a yoga mat on the floor, rather than in bed or on the couch.
To start, lie on your back with your knees bent. Keep your feet flat on the floor, hip-width apart. Your arms should be at your sides, palms facing down. Inhale and lift your hips toward the ceiling, engaging your pelvic floor muscles — the muscles that help you start and stop the flow of urine. Hold for 10 to 15 seconds, breathing steadily. Slowly lower your hips down to the floor in a controlled motion. Repeat for 10 to 15 repetitions.
Pelvic Tilts
Pelvic tilts will strengthen your lower back and abs, helping to stabilize your pelvic floor, according to the UT Health San Antonio MD Anderson Cancer Center.
Lie on your back with your knees bent and your feet flat on the floor. Engage your abs as you tilt your pelvis upward slightly, pressing your lower back into the floor. Hold for a few seconds, then release. Don’t forget to breathe throughout the exercise. Do 10 to 15 reps.
Bird-Dog With Alternate Arm and Leg Extension
Bird-dog exercises are an effective way to increase core strength and pelvic floor stability, according to UC Davis Health.
Start on your hands and knees, with a neutral spine (neither arched or rounded). Engage your core: Pull your belly button up toward your spine, and tighten your pelvic floor muscles. Slowly reach one leg behind you until it’s fully extended, and extend the opposite arm in front of you at the same time. Both limbs should be parallel to the floor. Use your core and pelvic floor muscles to stabilize yourself; don’t let your body twist. Hold for three seconds. Repeat 5 to 10 times on each side.
Kegel Exercises
Kegels are as versatile as they are effective at strengthening your pelvic floor. They can help build the muscles that support your uterus, and that’s not all. They can also help with urinary and fecal incontinence, boost your sexual health, and even improve your orgasms, according to Cleveland Clinic. What’s more, they can be done anywhere, anytime — literally.
To do Kegels properly, first make sure you’re engaging your pelvic floor muscles. You can do this by placing a finger inside your vagina and squeezing the muscles around your finger. The muscles that are lifting as you squeeze are the muscles you’re engaging during a Kegel.
Start by lifting and holding, then relaxing your pelvic floor muscles. Do a few at a time to begin, gradually increasing how long you’re engaging the muscles, as well as the number of repetitions. Try to work up to two to three sets per day.
Always talk with your doctor or physical therapist if you’re uncertain about your form or if you feel any pain or discomfort. If you do feel pain, stop and talk with a healthcare provider before you return to pelvic floor exercises.
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