Yoga therapy and therapeutic exercises for pelvic organ prolapse

• Kegel exercises
• Atarbekov's gymnastics
• Additional exercises

One of the ways to treat genital prolapse is exercise. They are not able to completely rid a woman of this disease. However, therapeutic exercises in many cases help prevent the development of the process, reduce pain in the perineum and lower back, and increase the likelihood of pregnancy in women of reproductive age. Special gymnastic complexes are also indicated for the prevention of uterine prolapse in women at risk: the elderly, with numerous births, who have suffered ruptures of perineal tissue during childbirth.

What exercises can be done when the uterus prolapses? Complexes have been developed that train the muscles of the perineum, vagina, sphincters of the anus and urethra, turns, bends, leg swings, shallow squats.

The most popular in Russia are two types of physical therapy for genital prolapse:

• a set of Kegel exercises for uterine prolapse;
• gymnastics according to Atarbekov.

The positive impact of exercise therapy

Prolapse (prolapse) of the uterus is its downward displacement, and in some cases, going beyond the genital slit - prolapse. This defect is not just cosmetic in nature, but also causes inflammation, urinary incontinence, defecation disorders and difficulty in intimate life.

In case of complete or partial prolapse of the uterus, if infectious and other complications occur, it is usually necessary to resort to surgical intervention to correct this condition. However, at the primary, potentially reversible stages, there are special physical training techniques that are effective in treating uterine prolapse. If you have prolapse, they will help:

• Slow down the progression of the disease;
• Avoid surgical and long-term drug treatment with timely initiation of exercise therapy;
• Achieve at least partial improvement in well-being with severe prolapse;
• Prevent postoperative relapse.

In gynecology, there are also gentle gymnastic complexes that are prescribed in the postoperative period to prevent thrombosis of the remaining uterine arteries after removal of the uterus, to prevent the proliferation of adhesions and urinary and defecation disorders. Training should be done systematically, daily. The possibility, intensity and timing of starting exercise therapy after removal of the uterus must be agreed with the doctor so as not to cause complications.

Note!

Women for whom participation in any sport has already been included in the system are often interested in what exercises should not be done during uterine prolapse. In such a situation, running, jumping, horse riding, and cycling are contraindicated. It is strictly forbidden to lift weights; you will have to limit abdominal exercises and hula hoop rotation, since all these actions cause an increase in intra-abdominal pressure, which will “push” the structures of the uterus out.

When performing therapeutic exercises, always focus on your well-being and general condition of the body. If pain occurs, you should stop training and choose more gentle physical exercises for prolapse of the uterus.

What are the risks of uterine prolapse?

When prolapse occurs, the body of the uterus moves downward relative to its normal state. As the prolapse reaches an increasing degree, changes occur in neighboring organs. In this case, deformation and displacement of the urethra, rectum, and bladder are observed. The vagina, starting from the upper third, changes its original configuration.

In addition, the outflow of blood in the pelvic organs is disrupted, and the ureters receive secondary changes along with the large intestine.

Uterine prolapse has 4 stages:

1. Her cervix is ​​located below the original level, but in a calm state, and also when straining, it does not extend beyond the vaginal limits.
2. Partially comes out of the genital slit when straining - this can happen both when coughing and when defecating. In a calm state, it is hidden - this is partial uterine prolapse.
3. The cervix and part of the uterus extend beyond the vagina only in a state of rest, but do not reduce on their own - it is classified as incomplete uterine prolapse.
4. Both the uterus and the vaginal walls are located outside the genital slit, or rather, behind it - this is its complete loss.

In such cases, women very often complain of painful menstruation, pain between them. There are also difficulties with defecation, discomfort during sexual intercourse and urinary incontinence.

The quality and quantity of vaginal discharge changes, and a tendency to cystitis appears. The tissues of such a prolapsed uterus can become inflamed and damaged, bleed and become covered with abrasions.

The possibility of organ infringement, as well as the formation of bedsores - on it and on the walls of the vagina, cannot be ruled out.

Recommendations for performing the Kegel complex

The task is made easier by the fact that to perform a set of Kegel exercises for women suffering from uterine prolapse, you can do it at home - a gym is not required for this, since no special exercise equipment or equipment is required. All that is needed:

• Gymnastic mat.
• Neck roller (special).
• Comfortable clothes for working out.

Exercises are performed lying on your stomach or back. True, some women prefer to exercise while sitting - it’s easier for them to control muscle contractions.

Recommendations:

1. It is better to perform the complex several times during the day.
2. The increase in loads should be gradual. This also applies to the amplitude of execution, intensity of exercise and duration.
3. It is necessary to monitor your breathing - it should be even and calm, and exhalation should be held a little.
4. The stomach should be relaxed and the navel should be motionless. You can also breathe with your stomach.
5. When training, you should not strain your gluteal muscles and legs too much.
6. It is necessary to control the muscles of the buttocks and abdomen.

At first, you may not immediately feel and understand how to work specific muscles in the perineal area, but after some time everything will work out to achieve the desired goal.

Kegel exercises

This is far from a new technique. It is traditionally used to restore elasticity and strength characteristics to the muscular diaphragm of the pelvis and to strengthen the muscles of the lower parts of the anterior abdominal wall, which helps normalize pressure in the abdominal cavity. In addition, such exercises are prescribed when the uterus is bent towards the spine; they help straighten it and further maintain it in the correct position by strengthening the ligamentous apparatus.

Exercise 1. Elevator

To begin with, imagine that the vaginal canal is nothing more than an elevator shaft, which you need to take up and down to the first floor. Lie down on the floor, bend your legs slightly at the knee joints and relax.

Gradually begin to strain the vaginal muscles from the lowest ones, in the area of ​​​​the entrance to the vagina, to the upper ones, close to the uterus. The “elevator” must slow down on all “floors” without exception, so keep the muscles in a contracted state at one level for up to 10 seconds, only then move on to the overlying sections. When all the vaginal muscles are tense, start the reverse relaxation process from top to bottom. You need to raise and lower the “elevator” 3 to 5 times.

Exercise 2. Bag

Stand straight, place your feet shoulder-width apart. Now let’s use our imagination again: imagine a heavy bag that is standing right between your legs. Squat down slowly, keeping your knees pointing to the sides, keeping your spine straight, and don’t lean forward. You should sit down until your thighs and shins form a right angle. Now “grab” the handles of the bag, sticking up, with the vaginal muscles. Squeeze it and, slowly, for 10 seconds, straighten your legs. Then lower yourself again, returning the “purse” back to the floor.

Exercise 3. Pushing

Lay down on the floor again. Bend your lower limbs slightly and spread them out to the sides. Place your hands loosely on the lower abdomen; they will help you control the density of the muscles as they contract. Slowly tense your abdominal and perineal muscles as if you were having a bowel movement or during childbirth, as if you were pushing something out of your belly. This exercise is performed gradually, not abruptly.

Note!

In the last stages of uterine prolapse, it is better to refuse it.

Exercise 4. Blinking

In any position that is most comfortable for you (lying, sitting, standing), alternately begin to briefly (no longer than 5 seconds) squeeze the sphincters of the anus and vagina - this is a kind of “blinking”. It is permissible to do up to 500 approaches per day, even while in crowded places - no one will see it anyway. Such exercises are undoubtedly effective for strengthening the pelvic diaphragm after childbirth and for diversifying your sex life.

Exercise 5. All muscles

Take the starting position: lie down on the floor, moderately bend the joints of your lower extremities. Now strongly strain all the pelvic muscles that you feel in your body at once: the vaginal walls, the perineum, the sphincters of the anus, the urethra. You need to stay tense for 60 seconds. If you don’t succeed right away, don’t be upset, just increase the duration of the contraction little by little, soon the muscles will be trained and will easily withstand such loads. This procedure is especially effective in case of prolapse of the anterior vaginal wall.

Exercise 6. SOS

This exercise involves contracting the vaginal muscles in a certain rhythm. Take a lying position and try to send the “SOS” signal using rhythmic contractions: 3 dots correspond to three short-term spasms, 3 dashes to three slower contractions, 3 dots again to three fast and strong ones. “Signal” at least 10 times.

Exercise 7. Lighthouse

Stay on the floor in the same position, just spread your legs wider to the sides. Start a mental count: “1” – intensely squeeze all the muscle structures of the pelvic girdle, “2, 3, 4, 5, 6” – relax them gradually, slowly, “7, 8, 9” – tighten the abdominal press as during labor or during the process of defecation. The beacon must “signal” 10 times.

Important!

This training is prohibited after childbirth, a miscarriage or abortion within 30 days, as well as in case of significant prolapse of the pelvic organs.

Exercise 8. Cat

Starting position – standing like a cat, on all fours. Draw a lot of air into your chest, then quickly and completely exhale it. At the moment of exhalation, simultaneously bend your spine upward, as cats do, pull in your stomach, and also “pull” the vaginal walls and pelvic diaphragm upward, deep into the abdomen. Freeze in the position of an angry cat for 10 seconds. Repeat the movement 5 times.

Exercise 9. Bridge

Lying on a horizontal surface, place your feet close to your buttocks, stretch your arms along your body. While exhaling, lift your pelvis upward, drawing in your stomach, vaginal and pelvic floor muscles as much as possible, try to make the “bridge” smooth. Do 5 approaches.

Exercise 10. Applause

Without changing the position set last time, bend your arms, holding your hands in front of your chest, as if you are about to applaud. Clap your hands and tense your vaginal muscles with each clap. Continue clapping for 3 minutes, alternating between fast and slow clapping.

Exercise 11. Butterfly

Now you can sit down and lean on your straightened arms a little behind. Bring your feet closer to your perineum, spread your knee joints to the sides. During a deep inhalation, try to forcefully “pull in” the muscles of the pelvic diaphragm; as you exhale, “push” them back.

Attention!

If there is an increased risk of vaginal prolapse, this type of physical therapy is contraindicated.

Additional exercises

Additionally, when the uterus prolapses, a complex of gymnastics is often used to strengthen the inner thighs:

• squeeze your knees as hard as you can, count to 10, relax, repeat 10 times;
• squeeze the muscles of the perineum, this can be done unnoticed by others in transport or at the workplace, repeat periodically throughout the day;
• do the “bicycle” for 5 minutes a day, try not to tense the abdominal muscles, but the thighs (not recommended for severe prolapse of the uterus);
• lie on your side, bend the “upper” leg, take it back and lower it to the floor, lift the “lower” leg 20-30 times without a break, then repeat on the other side; this exercise helps to simultaneously acquire a beautiful waist;
• do the “birch tree” exercise for 10-15 seconds, if possible, at the same time perform the “scissors” movement;
• “scissors” can also be done from a lying position, try not to strain the abdominal muscles (not recommended for severe prolapse of the uterus);
• standing on all fours, swing each leg alternately back and up; after mastering this exercise, you can simultaneously raise the “opposite” arm forward while swinging your leg;
• from a standing position on all fours, try to straighten your legs at the knees, while lowering yourself onto your elbows; the pelvis should rise up; stay in this position for 5 seconds, then return to the starting position;
• the same movement as the previous one, but you need to lean not on your elbows, but on your outstretched arms;
• exercise “cat climbs under a fence” - arching the back while sliding forward from a sitting position on your knees with your body lowered down;
• lying on your back, place your hands under your head, arch your back, lifting your lower back off the floor, resting on your heels; try bending your knees to form a “half-bridge”;
• from a lying position on your back, do a “birch”, then try to tilt your legs even further back, ideally touching them to the floor;
• kneel down, back straight, feet apart; sit with your thighs squeezed; then bring your shins together, sit alternately to the right and left of them;
• lying on your back, bend your legs, tucking your knees to your stomach; keep your feet together as much as possible, and spread your knees apart and bring them together;
• lying on your stomach, spread your legs apart, then bring them together; repeat the exercise, leaning on your elbows.

So, gymnastic techniques for uterine prolapse are quite varied. Each patient, after consulting with a doctor, can choose the optimal set of movements for herself. The most important thing in treatment with gymnastics is the regularity of classes and their sufficient duration. You can do several short “sets” throughout the day.

Such training, of course, will not save you from surgery in advanced stages of uterine prolapse. However, they will help prevent genital prolapse after childbirth, and in older women. Gymnastics is also prescribed after surgical treatment of this disease to prevent relapses. The timing of the start of classes and their intensity should be discussed with a gynecologist.

Along with physical therapy, it is very useful to engage in some sports, especially swimming. It is necessary to abandon any training and sports associated with shaking (jumping, cycling), tensing the abdominal muscles (rowing, lifting the body from a lying position).

A set of exercises for uterine prolapse according to Yunusov

Exercise therapy for uterine prolapse, proposed by Yunusov, is quite comparable in effectiveness to the Kegel version. It helps keep the pelvic floor muscles toned and normalizes the functioning of the urinary and anal sphincters. All elements of this technique are easy to implement and accessible to all women, regardless of age and usual physical activity:

• Bend forward from a standing position;
• Turns left and right with the whole body, while the legs remain motionless;
• “Drawing circles” with the pelvis;
• Holding the ball between the knees;
• Rotation of extended legs in and out while sitting on the floor;
• Imitation of “walking” on the muscles of the gluteal region;
• Traditional exercise “bicycle” with imitation of the movement of legs on the pedals;
• Raising the buttocks upward from a lying position can be performed with emphasis on the feet or with extended legs;
• Exercise “scissors” – alternately crossing straightened legs in a horizontal plane.

Simple exercises to strengthen your pelvic muscles

Exercises to strengthen the muscles that support the uterus in the correct position include all types of physical activity that activate the pelvic floor, intimate and peritoneal muscles. Strengthening the corset (back muscles) also has a beneficial effect on the location of internal organs.

• Walking (the more you walk, the better) helps strengthen your hips and abdominal muscles, and allows you to maintain muscle tone without spending a lot of effort. Terraincourt is the most suitable type, including descents and ascents, turns and movement in a straight line.
• At the initial stage of the pathological process, cycling (or its imitation) and working out in the gym will help a lot. If you have uterine prolapse (partial or complete), cycling is not allowed, as are abdominal exercises.
• Exercises to raise the pelvis (including dancing) have a good effect.
• When the uterus prolapses, swimming is useful (at least once a week). If possible, do several exercises in the water, this will diversify and enliven swimming and enhance the effect of the water procedure.

Important. There should be no negative sensations (pain) when performing the complex. From the first days of training, it is recommended to perform lighter versions of the exercises or exercise under the supervision of a doctor.

Therapeutic physical education Atarbekova

This version of therapeutic exercises is widely used by women suffering from weakness of the pelvic floor muscles and prolapse of the pelvic organs, since all the exercises are safe, do not cause discomfort, and are easy to perform. They also serve for the correct formation of the muscular corset of the torso and limbs.

Training according to Atarbekov in a standing position:

• We imitate walking in place, raising our knees higher;
• We alternately perform backward swings with the lower limbs, while simultaneously throwing our arms up;
• Traditional “swallow” stance - we tilt the body parallel to the floor, move one leg back to a horizontal position, stand at this time on the other leg, stand like this for 10 seconds if possible, after which you change legs;
• We bend over to the right and then to the left leg, reaching with our hands to the big toes;
• Leaning to the right, we reach for the right foot with our left hand, and at this moment we extend our right hand upward. Repeat on the other side;
• Standing on one leg, we lift the other forward and up and, as it were, “draw” a circle with the toe in a clockwise direction, then we change legs.

There are also trainings according to Atarbekov, carried out while sitting:

• We spread our legs wider, bend our whole body first to the right, then to the left leg, reach the right foot with the fingers of the opposite hand, and at this time extend the same hand upward;
• In the same way, we reach with both hands, first to one and then to the other leg, alternately;
• We lean forward with our whole body, towards straight legs, pointing our fingers towards our toes;
• We roll onto our backs, bending our legs to our chin, and return back to a sitting position.

Methods for eliminating the disease

Uterine prolapse is considered an unpleasant and dangerous pathology that requires mandatory treatment.
Many women ask their doctor whether it is possible to eliminate this pathology without surgery. If the disease is in the progression stage, it is unlikely to be cured without surgery. With this disease, experts recommend that a woman do gymnastics, massage and pump her abs, which helps strengthen the abdominal muscles. Such methods are a good means of prevention, however, they are not able to help in the treatment of such pathology.

In the event that no violation of adjacent organs is detected and prolapse of the reproductive organ does not occur, then the elimination of the disease is carried out using conservative therapy. It includes:

• Therapeutic exercises;
• Introduction of medicinal ointments into the vagina;
• Prescription of gynecological massage;
• Conducting estrogen replacement treatment.

In addition, conservative treatment requires the mandatory wearing of a bandage, which helps maintain the abdominal organs in the required position.

The duration of treatment for prolapse of the reproductive organ depends on the severity of the disease, so it can range from several weeks to a year.

When the disease becomes severe, the only treatment for the disease is surgery. When diagnosing pathology in women of reproductive age, treatment of the disease is carried out using non-invasive surgery, which involves strengthening the position of the uterus using synthetic materials.

Surgical intervention is performed in the following ways:

• Colpoperineolevatoplasty is an operation to suturing the vaginal walls and muscles of the organ;
• Vaginal plastic surgery;
• Colporrhaphy is a surgical intervention that helps to correct the size of the vagina.

When diagnosing prolapse of childbearing age in old age, specialists often resort to complete removal of the uterus. After such treatment, the patient usually undergoes a special course of treatment, which involves physical therapy, diet and the complete exclusion of physical activity of any nature.

Exercises for prolapse of the uterus by Sergei Bubnovsky

Dr. Bubnovsky proposed a set of exercises used for uterine prolapse. They put stress on the pelvic muscles, which is very important for strengthening muscles and increasing the elasticity of ligaments. Despite its high effectiveness, such gymnastics for uterine prolapse has a number of contraindications:

• Benign and malignant neoplasms;
• Infectious and inflammatory diseases in the acute phase;
• Postoperative recovery period;
• Serious pathologies of the cardiovascular system, respiratory system, kidneys and liver;
• Prolapse of the pelvic organs, both partial and complete.

In this regard, you can start the classes recommended by Sergei Bubnovsky only after consulting an obstetrician-gynecologist.

It is preferable to do exercises in the morning, on an empty stomach; the frequency and duration of training should be increased gradually over several days. You need to complete all tasks 10 times:

1. In a horizontal position, clasp your hands in a “lock” at the back of your head, bring your lower limbs together and lift them slightly above the floor. As you exhale, lift your pelvis and lower back off the floor, try to reach your knees with your elbows.
2. Take a position on all fours. The big toes should be resting on the floor. Start swinging from side to side so that your pelvis moves in one direction and your feet move in the opposite direction.
3. From a similar position, we alternately perform upward swings with straightened legs.
4. Also, on all fours, bend the spinal column up and down as far as possible.
5. Sit with emphasis on your heels, slide down and forward with your arms and entire body, pressing against the horizontal surface.
6. In any position that is comfortable for you, press your knees tightly against each other and freeze for 10 seconds, then relax.

Do not forget that in any activity the main thing is to observe moderation. You shouldn’t rush off the bat and perform all the listed sets of exercises ten times a day. It is better to choose the option that is most suitable for you personally and exercise regularly, gradually increasing the load. If discomfort or pain occurs, it is better to refuse the exercise.

Therapy of uterine prolapse with physical exercises

• General provisions
• Kegel exercises
• Slow compression technique and performing “Floors”
• Performing exercises according to Yunusov
• A set of classes according to Bubnovsky
• Physiotherapy

General provisions

In gynecology, uterine prolapse is observed in women of any age. However, for the most part, this disease affects patients over 35 years of age. They account for about 50% of cases of detection of this disease.

Yoga therapy and therapeutic exercises for pelvic organ prolapse

Prolapse (prolapse) of the pelvic organs (bladder, rectum, uterus) is one of the most frequently diagnosed diagnoses in antenatal clinics and gynecological hospitals. In Russia, prolapse and prolapse of the internal genital organs is observed in 15-30% of women, and over the age of 50 years, the frequency of prolapse increases to 40%. Among elderly and senile women, the frequency of genital prolapse reaches 50-60%. In the structure of planned indications for surgical treatment, uterine prolapse and prolapse of the vaginal walls rank third after benign tumors (uterine fibroids) and endometriosis!

Patients suffering from pelvic organ prolapse most often complain of a noticeable anatomical defect, as well as aching pain/heaviness in the lower abdomen, a feeling of a foreign body in the vagina, urinary disorders (urinary incontinence, difficulty emptying the bladder) and defecation (constipation, gas incontinence), sexual dysfunction, vaginal discharge.

Classification of pelvic organ prolapse (according to K.F. Slavyansky):

I degree. Prolapse of the anterior and/or posterior walls of the vagina (the walls do not extend beyond the entrance to the vagina);

II degree. Prolapse of the anterior and/or posterior walls of the vagina (the walls are located outward from the entrance to the vagina);

III degree. Complete vaginal prolapse, which is accompanied by uterine prolapse.

Among the factors contributing to the development of pelvic organ prolapse are traditionally identified:

- traumatic birth,

- estrogen deficiency (decrease in general and local levels of female sex hormones),

- chronic diseases accompanied by increased intra-abdominal pressure (bronchitis, asthma, constipation, etc.),

- disruption of microcirculation processes of blood and lymph in the pelvis,

- obesity,

- sedentary lifestyle.

In recent years, increasing importance has been attached to systemic “connective tissue dysplasia” in patients suffering from prolapse.

Uterine prolapse after childbirth is diagnosed in a large number of young mothers. The reason may be the following:

1. Injuries received during childbirth. The muscles and ligaments of the pelvic floor are subjected to severe pressure and stress during pregnancy, and the birth process aggravates the already serious condition several times. Weakening and ruptures occur regardless of a woman’s physical fitness and are individual in nature.

2. Long difficult labor, during which forceps are used. Such an obstetric instrument can damage the muscles, causing them to lose their elasticity in the future.

3. Lifting weights. If after pregnancy a woman does not follow the doctor’s recommendations,

the risk of prolapse increases several times. In addition, lifting heavy objects in the first month after childbirth risks bleeding.

4. Neglect of proper nutrition. A healthy lifestyle and balanced diet help a young mother recover faster after childbirth. The diet should contain all possible vitamins and nutrients. If normal nutrition is disrupted, there is a risk of developing constipation, which contributes to prolapse of the uterus and vagina.

5. Heredity. A factor that cannot be influenced in any way. If women in the family suffered from uterine prolapse after childbirth, then the risk of developing prolapse increases by eighty percent. Such women in labor are treated with great attention, they are prescribed special gymnastics.

6. pregnancy. Due to the simultaneous development of two or more fetuses, the load on organs, including the uterus, increases several times. Polyhydramnios also threatens uterine and vaginal prolapse.

7. Age. Most often, prolapse is diagnosed in women who gave birth to their first child at a late age by obstetric standards. After all, the older a woman is, the weaker her organs are.

Normally, all pelvic organs (uterus, vagina, bladder, urethra, rectum) are fixed to the bony walls of the pelvis with the help of a strong ligamentous-fascial and muscular apparatus (see figure). Conventionally, three levels of support for the pelvic organs can be distinguished. Each level is responsible for maintaining certain organs or parts thereof and has a characteristic shape. Level I supports the vaginal dome and uterus. It looks like a funnel, the upper wide part of which is fixed to the bone structures, and the narrow lower part to the cervix. Level II looks like a hammock. It is responsible for the walls of the vagina, bladder, urethra and rectum. Level III is a muscular “plate” on which the pelvic organs “lie”. It also involves the openings of the vagina, urethra and rectum, which should remain closed most of the time.

Ptosis of organs leads to spasms of ligaments and blood vessels, disrupts normal blood flow, causing congestion, which can manifest itself, for example, in the form of hemorrhoids and varicose veins of the lower extremities. Suspicions of ptosis or “nasty”, as the prolapse of the organ was called in the old days, can also arise with infertility, uterine fibroids, irregular and painful periods, frequent urination, prostatitis, prostate adenoma, persistent bad breath, discomfort in the abdominal area when lifting arms up or throwing the head back, bloating and chronic constipation.

There are also purely individual signs. People of the Mucus type (phlegmatic) often experience swelling on the face, “bags” under the eyes, swelling of the ankles, lacrimation, periodic runny nose, heaviness in the epigastrium after eating, and constipation.

People of the Bile type (cholerics) are characterized by increased irritability, stiffness in the cervical and thoracic spine, heartburn, high blood pressure, and unstable stools.

Wind people (sanguine people) suffer from hemorrhoids and varicose veins of the lower extremities, “gastritis” pain of nervous origin, chronic constipation, belching, and poor resistance to stress.

A common cause of ptosis is congenital weakness of supporting muscles and ligaments (more often in people of the Wind type - lean, thin-boned, asthenic type). It is harmful for them to carry heavy weights, overeat, indulge in diets and laxatives, and choose “standing” or “sedentary” professions. For many people, especially women, work that involves physical exertion and frequent raising of arms is unsafe - sports, construction, repairs, carrying children and grocery bags, moving, country work, etc.

Causes of ptosis also include osteochondrosis, kyphosis (bringing the diaphragm too close to the pubic area), multiple or very rapid births, some hormonal disorders, obesity or significant and sudden weight loss.

With age, the tone of muscle fibers and ligaments decreases, and internal organs acquire a tendency to voluntarily slide down. A downward movement even within a few centimeters is sufficient to deteriorate the function of the gastrointestinal tract, as well as the pelvic organs.

With moderate fat deposits, the liver, spleen, stomach and their abdominal neighbors receive good passive support and reliable support. If excess adipose tissue has formed in the body, internal organs are compressed and their function is impaired. But the worst thing is when there is not a single fat cell left under the skin: the entire weight of the internal organs places a heavy burden on the active part of the abdominal press - the muscles and ligaments. With a sharp decrease in weight, muscle tone weakens, local muscles are unable to compensate for intra-abdominal pressure, and then the lower abdomen protrudes and the abdominal organs descend.

Intermittent aching and nagging pain in the abdomen may indicate prolapse of the stomach and intestines. Unpleasant sensations usually occur in an upright position and subside when you lie down. When the kidneys prolapse, pain in the lumbar region bothers you. If it is accompanied by a nagging pain in the lower abdomen and sacrum, episodes of urinary incontinence appear when coughing, sneezing, laughing, or physical exertion; prolapse of the uterus and vagina is possible, which sometimes ends with their loss.

SPECIAL EXERCISES WILL HELP

Countless people have successfully avoided pelvic organ prolapse surgery by undergoing several sessions of abdominal muscle therapy. In general, the task is to, against the background of general strengthening of the body and its psycho-emotional state, increase the tone of the muscles of the pelvic floor, abdominal wall, lumbar region, and improve the functional state of the digestive organs. To strengthen the muscles of the pelvic floor, abdominals, lumbar region and diaphragm, increase the motor function of the gastrointestinal tract, tone the ligamentous apparatus of internal organs, and activate redox processes in the body, special exercises are performed.

1. Lying on your back, perform static breathing exercises (diaphragmatic, full breathing). Perform the movements rhythmically, at an average pace, full amplitude, rhythmic breathing. One-two - you inflated your stomach, one-two-three-four - you pulled your stomach in. Inhalation is twice as long as exhalation. As you exhale, press your lower back into the floor, pulling your toes toward you.

2. Exercises for the lower extremities - free and with tension. - Lying on your right side. Diaphragmatic breathing, limb movements. The same on the left side.

3. Knee-wrist, knee-elbow position. Exercises for the muscles of the limbs and torso.

4. Lying on your stomach. Exercises to strengthen the back muscles (movements of the lower limbs and lower torso). The duration of all exercises is 15 - 20 minutes.

5. Inverted poses – Sarvangasana with a chair, variations of viparita karani with a bolster and a brick. You can stay in these poses from 5 to 15 minutes or more depending on how you feel. The exercises should be simple; when performed, the abdominal organs should move toward the diaphragm. During the course of treatment, it is advisable to use no more than three individualized sets of exercises, changing them no earlier than after 1-2 months of training. The duration of classes during the 1st week is 15-20 minutes once a day; 2-3 weeks - 20-30 minutes twice a day; for 4-8 weeks and beyond - 30-40 minutes twice a day. When the position of the lowered organ approaches normal, classes are carried out once a day. Lift things from the floor after sitting down; When getting out of bed, you must first turn on your side, then simultaneously lower your legs and raise your torso. I do not recommend jumping, skipping, or running for one year. To activate the motor function of the gastrointestinal tract, massage of the lumbosacral region, colon massage, and self-massage of the abdomen are indicated.

A FEW MORE USEFUL EXERCISES

Sitting on the mat, keep your back straight, bend your arms at the elbows, as if running. In this case, you need to exhale and draw in your stomach and small pelvis (pelvic floor muscles). Exhale - “ha-a-a-a-a-a.” And, moving only with straight legs, move on your buttocks. First forward, then back.

The next exercise is related to anti-gravity action. Lie on your back, put your hands behind your head, bend your knees and rest your feet (legs slightly apart). On the count of “one,” lift your pelvis up, pull in your stomach “ha-a-a-a,” and touch your knees. So: inhale - spread your knees, exhale - bring your knees together. Perform such inhalation and exhalation at least three times. Rest and repeat again.

Uddiyana bandha is an abdominal muscle lock. Imagine that you are standing (or sitting on a chair), leaning forward, resting your hands on your knees. Take a deep breath, then exhale with your head tilted, after exhaling, hold your breath. Try to make several breathing movements deeply, but without air, while holding your breath, while relaxing your abdominal muscles. There should be an active retraction of the abdominal organs into the chest, the stomach seems to stick to the spine. During one breath-hold (after exhalation), you need to make several of these supposed breathing movements. Each time the abdominal organs will rise and fall (5 – 10 times). It should be done on an empty stomach, preferably in the morning on an empty stomach or 3-4 hours after a meal. In total, such “retractions” need to be done 30-40 times over several breath holds, but reach this number gradually, waiting for all the pain in the stomach to go away.

WE TIGHTEN THE PELVIC ORGANS

This is done with a strong contraction of the pelvic muscles. Mula bandha is a root muscle lock; it is very important to perform it for this pathology. You can practice lying on your back, legs bent at the knees. We inhale - the stomach is inflated and as we exhale, we mentally tie both sit bones together and pull them up to the head, inhale - relax. Inhale again - the belly is inflated and as you exhale, we seem to tie the tailbone and pubis together in one line. We let go of everything and relaxed as we inhaled. Inhale again and as you exhale, we combine the two previous movements in the pelvis, that is, we tie both ischial bones and at the same time pull the sacrum to the pubis, it looks like a bow with a knot in the middle of the perineum, and we keep this knot retracted. This is mula bandha. You can hold it only while exhaling, or you can hold it and slowly breathe arbitrarily. You can also perform mula bandha while inhaling.

The goal is to normalize the balance of the muscle corset that holds the internal organ, and normalize the location of the organ, as well as straighten your posture, get rid of pelvic pain, excess weight, back pain, and feel healthier, stronger, and younger.

Another complex for prolapse of the pelvic organs

1. Starting position (IP) lying on your back, a 20-30 cm high cushion under the lumbar spine, a small pillow under your head, one hand on your chest, the other on your stomach. Diaphragmatic breathing. The exhalation is somewhat lengthened with the abdomen drawn in. Repeat 4 times.

2. I.p. - the same, arm along the body. Alternating straight leg raises. Breathing is voluntary. Repeat 4 times with each leg.

3. I.p. - the same, arms along the body, legs bent at the knees. Raise your pelvis, resting on your feet, elbows, and the back of your head, forming a “half-bridge.” The pace is slow. Watch your breathing. Repeat 4 times.

4. I.p. the same, arms along the body. Inhale. Bend your right leg at the knee and pull it towards your stomach with your hands as you exhale. The same with the left foot. Do it rhythmically at a medium tempo. Repeat 4 times.

5. I.p. - lying on your right side, right hand under your head, left along your torso. At the same time, lift your left arm and left leg up. The same on the left side. The pace is average. Repeat 3-4 times with each leg.

6. I.p. - emphasis, kneeling. Without moving your arms and legs together, sit on your heels, lower your chest, moving forward, return to the starting position. Repeat 4 times.

7. I.p. Same. Inhale. Raise your left leg and right arm up, bending at the waist, exhale. Do the same with the other hand and leg. Breathing is voluntary. Repeat 4 times.

8. I.p. - lying on your back, arms along your body. As you exhale, raise both legs. Breathing is voluntary. Repeat 4 times.

9. I.p. - Same. Imitate the movements of a cyclist. Make movements while exhaling. Repeat 4 times.

10. I.p. - Same. Raising and lowering hands. The pace is average. Repeat 4 times.

11. I.p. - Same. As you exhale, raise your bent legs toward you and to the right. Same with turning left. The pace is average. Repeat 4 times in each direction.

12. I.p. - Same. As you exhale, pull both legs toward your stomach with your hands. The pace is slow. Repeat 6-8 times.

13. I.p. - lying down with support on your elbows. Spread your legs apart and connect. Do not hold your breath. Repeat 8-10 times.

14. I.p. Same. Walking simulation. Do not hold your breath. Take 10 steps.

15. I.p. Same. Rotate with both legs left and right. Do not hold your breath. Make 4 circles in each direction.

16. I.p. - standing. Walking in place with high hips. Do not hold your breath. Walk for 30 seconds to 1 minute.

17. I.p. - standing. Raising your arms while moving your legs back. Raising your hands - inhale, lowering - exhale. Repeat 4 times with each leg,

18. I.p. - standing. Swing your arms to the sides with your legs moving to the sides to a horizontal position. Raising your hands - inhale, lowering - exhale. Repeat 4 times with each leg.

19. I.p. - standing, holding the back of a chair. Move your arms up, leg back, then, raising your arm and swinging your leg, touch your fingers with it. Raising your hands - inhale, lowering - exhale. Repeat 4 times with each leg.

20. I.p. - sitting on a chair with your hands resting on the chair. Inhale. As you exhale, lifting your body, bend into an arc. The pace is average. Repeat 4 times.

21. I.p. Same. Inhale. As you exhale, move your leg over the back of the chair in front. The pace is average. Repeat 4 times with each leg.

22. I.p. - Same. Inhale. As you exhale, raise your bent legs to your stomach. The pace is average. Repeat 4-8 times.

23. I.p. – emphasis, kneeling. Bend your arms, touch your chest to the floor, and at the same time lift your leg up, straightening it. Same with the other leg. Do not hold your breath. Repeat 4-8 times.

24. I.p. - lying on your back, one hand on your chest, the other on your stomach. Diaphragmatic breathing. The exhalation is somewhat lengthened with the abdomen drawn in. Repeat 4 times.

The following Kegel exercises are popular: “Lift”, “Bag”, “Blinking”, “All Muscles”, “SOS” and others.

“Elevator” - mentally divide your vagina into “floors” and, starting from the bottom, strain your muscles from floor to floor until you reach the peak - maximum tension. You need to hold it for 7-10 seconds, after which you begin the “descent” in the opposite direction, gradually relaxing the muscles.

A very effective exercise for uterine prolapse is “Blinking”. Take a lying position and slightly bend your knees. Concentrating on your sensations, you need to squeeze the vaginal muscles for 5 seconds and relax for 4. You set the pace of the exercise yourself. Such “blinking” can be adjusted to your own pulse, performing compressions and relaxations to the beat of your heart.

The “All Muscles” exercise involves strong and confident contraction of all intimate muscles, from the anal sphincter to the upper muscles of the vaginal canal. This compression should be held for up to 60 seconds, and then relaxed for the same time. The first few times you won't be able to hold the muscles for that long, you can start with 30 seconds and gradually increase the time.

Exercises for prolapse of internal genital organs and urinary incontinence

• I. p. - standing, hands on the belt: hands back into the “lock”, slowly raise them above the head with palms outward, at the same time tilting the head and torso back, retracting the anus - inhale, etc. p. - exhale. Alternately moving your arms to the side while simultaneously rotating your torso as much as possible—inhale, and. p. - exhale. Walking 1.5-2 minutes. holding a medicine ball or exercise stick between the knees.
• I. p. - lying on your back against the gymnastic wall, feet resting on the bar as high as possible: spreading and abducting the legs (6-8 times), rotational movements in the hip joints (8-10 times), lifting the pelvis with support on the feet and shoulder blades (3-4 times).
• I. p. - lying on your back, legs apart: alternately raising your legs to a right angle, circular movements in the hip joint (up to 1 min.); “bicycle” 1 - 1.5 min.; “scissors” (legs apart - legs crossed).
• I. p: - lying on your stomach: crawling on your belly - 1-2 minutes.
• I. p. - lying on your back in pairs, with your legs facing each other: the legs of one patient are on the legs of the other, the second is trying to raise her legs, overcoming the resistance of the legs of the first. Then the roles change; The legs of one patient are between the legs of the other, the first tries to spread her legs, overcoming the resistance of the second. Then the roles change.
• I. p. - standing, arms to the sides: turn to the right, reach with your right hand with your left hand; turn left, reach with your left hand with your right hand.

Techniques that aggravate venous congestion and limit normal venous return mechanisms should be avoided. These include standing asanas with long-term fixations, because... they turn off the muscle pump of the lower extremities. The practice of standing asanas in itself will be very useful, but without long-term fixations. It is possible to perform Surya Namaskar using any standing asanas in a dynamic mode with short fixations. This approach will activate the muscle pump of the lower extremities and will not block it.

One should exclude from the practice of fixation in asanas that significantly increase the pressure in the abdominal cavity - primarily ardha navasana and the like.

To unload the pelvic veins, it is recommended to perform inverted asanas. In addition, twisting variations of inverted asanas, such as Parshva Sarvangasana and the like, have a beneficial effect on the venous system of the pelvis.

Abdominal manipulations (uddiyana bandha and nauli) are powerful vacuum techniques that create negative pressure in the body cavities and therefore increase venous return. The most powerful vacuum technique is Madhyama Nauli.

It is important to use breathing techniques in a specific manner aimed at improving venous return. To enhance the suction effect of inhalation, full breathing should be introduced into practice.

· from the tadasana position, while inhaling, we perform ujjayi and raise our arms up (turning on the suction action of the chest while inhaling) and at the same time stand on our toes (turning on the muscle pump of the lower extremities),

· exhale without ujjayi, lower yourself onto your heels, arms down.

For a trained person, it is recommended to perform the following complex:

· while inhaling from ujjayi, we enter urdhva mukha svanasana,

· on exhalation without ujjayi, transition to adho mukha svanasana,

· at the end of exhalation, uddiyana bandha (to unload the venous system of the small pelvis, the pelvic area is above the level of the heart; venous outflow is facilitated both by gravity and by the vacuum action of uddiyana bandha).

· Performing uddiyana bandha in adho mukha shvanasana to unload the pelvic veins can be performed repeatedly throughout the entire complex.

• Walking. With this problem, you need to walk a lot, this allows you to gradually pump up the necessary muscle group, and causes little effort in the pelvis, which is very important.
• Try to climb stairs more often or even specifically. You can even build an impromptu step and climb it, then descend it in a certain rhythm.
• Do a bicycle while lying on your back, this will also help greatly with prolapse of the uterus. If the problem is not in a critical phase, then you can use an ordinary bicycle or an exercise machine of this type.
• A complex exercise aimed at developing the buttocks is perfect for these purposes. In particular, raising the pelvis with legs bent at the knees and resting on the floor, raising the pelvis with legs at an angle to the floor.
• Swimming works great.

Exercises for uterine prolapse:

Starting position (IP): standing, feet shoulder-width apart, hands in a “lock” behind your back. Raise your hands clasped behind your back, move your pelvis forward, lifting your torso onto your toes. The shoulders and head are pulled back. While moving the pelvis forward, while inhaling, we squeeze the muscles of the entrance to the vagina, returning to the starting position, exhale. 5–6 times.

IP: standing, feet shoulder-width apart, hands clasped behind your back. Moving your arms to the side in a lock, we turn your pelvis and shoulders behind your arms. At the same time, we lift the leg off the floor, leaning on the toe. The leg towards which the turn is made is the supporting leg and does not come off the floor. The rotation is performed while inhaling while squeezing the vaginal opening (“blinking”). 6–7 times.

IP: place a rubber or plastic ball with a diameter of about 15 cm between your knees and walk in a circle (not in place) for about 2 minutes.

IP: lying on your back. Feet rest on the couch so that your knees form a 90-degree angle. The feet are separated at a distance of 15–20 cm. Spreading the legs at the knees while inhaling while simultaneously “blinking.” Return to starting position, inhale. 10–12 times.

IP: lying on your back; feet rest on the floor, shoulder width apart. Bringing the knees together while inhaling while squeezing the vaginal muscles. Don't lift your feet off the floor! Return to the starting position, exhale. 10–12 times.

IP: lying on your back, feet shoulder-width apart, resting on the couch. While inhaling, lift the pelvis with support on the feet and shoulder blades - with simultaneous “blinking”. 5 times.

IP: lying on your back, feet shoulder-width apart. Alternately raise your legs to a right angle. It is advisable not to bend your knees (10 times for each leg).

IP: lying on your back, feet shoulder-width apart. Alternately raise your legs to a right angle, make circular movements with each leg in the hip joint. (When one leg makes circles, the other lies on the floor). Each time you lift your leg, we make 2 circles in each direction. Each leg must perform at least 3 lifts. (1 leg lift – 2 circles in each direction).

IP: lying on your stomach. Crawling forward and backward on the belly. Perform for 2 minutes.

IP: sitting on the floor. We put an elastic band on the ankle joints. Support on your hands behind your back. One leg lies motionless on the floor, the other is moved to the side, resisting the elastic band. The exercise is performed on each leg 8 times.

IP: sitting on the floor. We spread both legs at the same time, resisting the elastic band. 6–8 times.

IP: lying on your stomach. Hands lengthwise in front of you. At the same time, we raise our right arm and left leg, squeezing the vaginal muscles, then change the leg and arm being lifted. When lifting your limbs, be sure to lift your head off the floor. 15 times.

IP: standing with your feet shoulder-width apart, hands at your sides. We perform fast walking in place with our knees raised high, while the toes of our feet “look” at our shoulders (we don’t pull our toes toward the floor like a ballerina, but vice versa), and “blink” every time we lift our legs. We walk up to 1 minute.

IP: standing, feet shoulder-width apart, arms extended above your head. While inhaling, we turn the torso to the side, the head reaches towards the hands (look at the hands). We support ourselves on one leg, the other, while turning the body, comes off the floor and “stretches” onto the toe. While turning the body, we squeeze the vaginal muscles. Returning to IP – exhale. Perform in each direction 4-5 times.

Conclusion:

Pelvic organ prolapse is a disease that can be stopped with the help of yoga therapy and various therapeutic exercises. Properly structured classes, as a rule, give good results.

Author: Kovalenko Tatyana

Vladivostok, 2017
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How to organize a yoga practice when a kidney prolapses

By regularly performing correctly selected asanas, you will work to secure the kidney in one position and eliminate the possibility of further prolapse. According to Daria Osipova, the following asanas will be most effective here:

* Viparita karani mudra with a bolster under the lower back.

* Ardha navasana. “This applies to two variations - asana with a bolster under the sacrum and the option when your body and head lie on the floor, and only your legs rise. Perform the asana very smoothly, in soft dynamics for a comfortable amount of time,” adds Daria Osipova.

* Marjariasana (cat pose). Our expert also recommends performing it in very smooth dynamics, gently going into deflections.

* Shavasana with bolsters under the feet and under the knees. It is important here that in shavasana the legs are in an elevated position.

Try to perform asanas while wearing a special kidney bandage. “At the same time, it will be useful to breathe full yogic breathing, actively working with the stomach and diaphragm,” reminds Daria Osipova.

Internal organ prolapse and yoga: contraindications

There are quite a lot of them with this diagnosis. “When internal organs prolapse, active dynamic practices such as Ashtanga Vinyasa Yoga are definitely prohibited,” warns Daria Osipova. — A specially selected yoga therapy program will do, but any other practice, even static Iyengar yoga or any other type of hatha yoga, will be unsafe within a full-fledged class. Because, for example, the prolapse of a kidney is fraught with its tearing off during sudden movements or jumps.”

Some individual elements of practice are also contraindicated. “You cannot perform vinyasas with jumps, leg throws, deep lever twists, or asanas with hands supporting the abdominal area,” comments Daria Osipova. — If the cause of prolapse of organs (especially the uterus) is connective tissue dysplasia, then you should not stay in standing asanas for a long time, especially in balances on one leg. In such conditions, the outflow of blood from the veins of the lower extremities often deteriorates and varicose veins develop.”

It is advisable to build a yoga practice based on your diagnosis - it is necessary to take into account the degree of organ prolapse and concomitant diseases. The best option is to get an individual training program from a yoga therapist, but if for some reason this is not possible, try following the following recommendations.

How to organize a yoga practice with prolapsed stomach

“If you have never practiced yoga before and you have a severe degree of prolapse of the stomach, then your asana complex will mainly consist of poses lying on your back,” warns Daria Osipova.

According to our expert, first you will have to master not asanas, but a special way of breathing. “As you inhale diaphragmatically, strongly draw in your stomach, and as you exhale, relax,” advises Daria Osipova. When it comes to yoga poses, you should pay attention to these:

* Navasana, ardha navasana, a variant of side navasana. Perform them by placing a cushion about 30 cm high under your lower back.

* Setu bandhasana (half bridge). “From this asana with the support of the lower back on the bolster, go into viparita karani mudra,” reminds Daria Osipova.

* Salamba sarvangasana. Perform it with alternating twisting of the legs, as well as with their bringing and spreading.

* Pavana muktasana with twists.

Be sure to finish the asana with savasana with bolsters under your feet and knees.