Pelvic Floor Exercises After Hysterectomy – Physiotherapist Guided Video Routine

Have you had a hysterectomy?

Do you want to start pelvic floor exercises after hysterectomy?

This Pelvic Floor Physiotherapist video teaches you how to safely recommence pelvic floor exercises after hysterectomy surgery.

Pelvic floor exercises after hysterectomy can help to restore pelvic floor strength and function after surgery.

Video suitability: Exercise information for women after pelvic surgery

Duration: 9.32 minutes

Please scroll down below this exercise video for exercise guidelines and progressions.

Pelvic Floor Exercises Workout
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Strengthen your pelvic floor with this daily Kegel exercises routine.

This evidence-based pelvic floor exercise workout guides you step by step.

Presented by:

Pelvic Floor Physiotherapist Michelle Kenway

Contents

Track 1 – Introduction to Successful Strengthening

Track 2 – Finding your Pelvic Floor

Track 3 – Feeling your Pelvic Floor Muscles

Track 4 – Using the Correct Pelvic Floor Exercise Technique

Track 5 – Beginners Pelvic Floor Exercises Workout

Track 6 – Intermediate Pelvic Floor Exercises Workout

Track 7 – Progressing and Maintaining your Strength

Guide To Pelvic Floor Exercises After Hysterectomy

Pelvic floor exercises can be recommenced with your surgeon’s approval after surgery.

For most women this is approximately 4-6 weeks after hysterectomy however this may vary from one woman to the next according to the surgeon’s preferences, surgical procedure and overall hysterectomy recovery.

Pelvic floor exercises after hysterectomy should always feel comfortable and pain free.

Exercise Position 1: Lying Down

Commence pelvic floor exercises after hysterectomy lying down:

• Position yourself on your back with a pillow under your knees, or
• Lie on your side with a pillow positioned lengthways between your legs.

The lying down position eliminates the downward pressure of gravity on your pelvic floor making this a useful position for women starting out with their pelvic floor exercises after hysterectomy surgery.

Lying Down Pelvic Floor Exercise Technique

Before starting out make sure you understand how to find and feel your pelvic floor muscles.

• Visualise your pelvic floor muscles wrapping around your 3 pelvic openings.
• Gently squeeze and lift these muscles in and around your pelvic openings.
• Keep squeezing and lifting for a few seconds.
• Relax your pelvic floor muscles back to resting position.
• Take a deep breath into your belly to help relax and rest your pelvic floor.
• If you choose, you may repeat this exercise again for a total of 1-3 repetitions.

Avoid some of the common mistakes with pelvic floor exercises such as drawing in your abdominal muscles strongly, squeezing your buttocks or holding your breath during your exercises.

Repeat these exercises daily according to your level of personal comfort.

If you experience any discomfort associated with your pelvic floor exercises after hysterectomy cease your pelvic floor exercises. Allow your body further healing time before recommencing and if pain persists discuss this with your doctor.

Exercise Position 2: Sitting Upright

Sit upright on a chair, stool or exercise ball.

Upright pelvic floor exercises after hysterectomy can help you train your pelvic floor muscles to lift against the downward force of gravity.

Exercising in this upright position is a useful progression from lying down pelvic floor exercises; the upright position adds strengthening and real-world functioning components.

Seated Pelvic Floor Exercise Technique

• Ensure the correct posture for pelvic floor exercises: lift the crown of your head, raise your chest forwards and maintain the inward curve in your lower back.
• Feel the location of your pelvic floor muscles against the surface you’re sitting on; in and around your 3 pelvic openings.
• Start by gently squeezing and lifting in and around your 3 pelvic openings.
• Keep squeezing and lifting inside for a few seconds.
• Relax your pelvic floor muscles back to resting position.
• Take a deep breath into your belly and rest briefly before your next pelvic floor exercise.
• When starting out repeat these seated exercises up to 1-3 times in a row.
• Avoid drawing in your abdominal muscles strongly, squeezing your buttocks or holding your breath during your exercises.

How To Progress Pelvic Floor Exercises After Hysterectomy

Your pelvic floor muscles will strengthen when you gradually provide them with ongoing challenge to work harder.

Gradually progress your pelvic floor exercises by:

• Doing your pelvic floor exercises standing upright
• Increasing the number of repeated pelvic floor exercises up to 8-12 consecutive exercises (up to 3 times daily)
• Increasing how long you contract your pelvic floor muscles during each exercise up to 10 seconds
• Increasing how strongly you contract your pelvic floor muscles with every effort
• Decreasing the amount of time you spend resting and recovering your pelvic floor muscles
• Contracting your pelvic floor muscles to hold against the force of a cough or sneeze.

Key Points For Successful Pelvic Floor Exercises After Hysterectomy

To ensure successful pelvic floor exercises:

• Identify your pelvic floor muscles before starting out
• Start your pelvic floor exercises gently
• Keep your pelvic floor exercises pain free
• Progress your exercises gradually over time for ongoing pelvic floor strengthening.