Enduring a hysterectomy can be quite an ordeal. This is compounded by the post-surgery complications that can result from the hysterectomy, including risk of prolapse and incontinence. However, these unfortunate risks can be minimized through daily practice of exercises designed to strengthen and thicken the pelvic floor.
Basic Kegel
Kegel exercises involve a deliberate contraction of all of the pelvic floor muscles, including the vaginal, anal and urethral muscles. Mentally locating and contracting these muscles can be difficult for first-timers, as they are not visible to the naked eye. A good trick to gain awareness of these muscles is by attempting to stop the flow of urine midstream while you are going to the bathroom. The muscles you use to perform this task are the same ones we will be focusing upon when practicing Kegels.
Kegels can be performed anywhere at any time, but a good method to use for individuals still gaining familiarity with the exercise is to sit in a chair with the hips hanging off the front. Breathe in deeply into your stomach, then as you exhale, squeeze the same muscles you used to halt urine flow and hold for the duration of your exhalation. Breathe in again, releasing the muscles and mentally "feel" the pelvic floor descend. Repeat for twenty or more cycles every time you practice, and you will quickly gain awareness of these subtle but important muscles.
Kegel Variations
Once you master the basic Kegel, you will want to graduate to more advanced variations. For one, you can try "elevators." To perform an elevator, instead of fully contracting all your muscles with each squeeze, imagine your pelvic area is like an elevator shaft with differing floors. With each squeeze, progressively raise the "elevator" from floor to floor, increasing the intensity of the contraction.
Another variation you can practice is the "wave." The wave requires advanced muscular control, as it involves rhythmic contractions of your pelvic floor muscles one group at a time. Begin by contracting your urethral muscles, then release and contract your vaginal muscles, then release and finally contract your anal muscles. After you perform a wave from front to back, go back to front. By learning individual control over each of these groups, you will further strengthen and develop them all. Aim for ten to twenty total "waves" with each practice session, and be patient if you cannot fully control all of your muscles the first time you try. Just be persistent.
Conclusion
Through daily practice, eventually you will come to master these exercises and protect your body against the aftereffects of your operation. Remember that consistency and gradual progression is the key and you will accomplish your goals in no time.
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