Recovering from a hysterectomy can be a challenging journey, but with a dedicated approach to post-surgery care, you can achieve a smooth and speedy recovery after a period of inactivity.
One of the most vital components of recovery is integrating suitable exercises into your daily routine.
Post-hysterectomy exercises are essential for regaining strength, enhancing mobility, and promoting overall well-being.
These exercises are specifically designed to help you rebuild core strength, support your pelvic floor, and improve circulation, all of which are crucial for a healthy recovery.
Below are seven effective exercises to facilitate a swift recovery post surgery and to help ground foundations for a speedy return to exercise and address common questions regarding post-surgery exercise routines.
What is a Hysterectomy?
A hysterectomy is a surgical procedure that entails the removal of a woman’s uterus. Depending on the reason for the surgery, other reproductive organs such as the cervix, ovaries, and fallopian tubes may also be removed. Hysterectomies are performed for various medical reasons, including uterine fibroids, endometriosis, chronic pelvic pain, uterine prolapse, and certain cancers.
The recovery timeline after a hysterectomy can vary based on the type of surgery and the individual’s overall health. Proper post-surgery care, including specific exercises, is essential for a successful recovery.
The Importance of Exercise After Hysterectomy
Engaging in exercise after a hysterectomy is important for several reasons. It facilitates the healing process, helps regain physical strength, and supports emotional health. Here are some key reasons why exercise is vital after a hysterectomy:
•Enhances Physical Recovery: Participating in gentle, targeted exercises can significantly boost your physical recovery. Exercise aids in muscle strength restoration and improves circulation, thereby lowering the risk of complications such as blood clots and swelling.
• Prevents Muscle Atrophy: A period of inactivity is common following a hysterectomy, which can lead to muscle atrophy. Regular exercise helps maintain muscle tone and prevents weakening.
• Improves Mobility and Flexibility: Mobility and flexibility exercises can help restore your range of motion and alleviate stiffness that may arise during recovery. This is crucial for comfortably returning to daily activities.
• Supports Mental Health: Physical activity triggers the release of endorphins, which can elevate mood and diminish feelings of anxiety or depression. Exercise serves as a positive outlet for stress and can improve overall mental wellness and recovery speed.
• Promotes Healthy Weight Management: Maintaining a healthy weight is vital for overall health and recovery. Regular exercise aids in burning calories and managing weight, thus helping to avert potential health issues.
• Boosts Pelvic Floor Strength: Strengthening the pelvic floor muscles is particularly important after a hysterectomy. These muscles support the bladder, bowel, and uterus, and their strength is crucial for preventing incontinence and other pelvic complications.
Post-hysterectomy exercises are crafted to support your body during the healing process, ensuring that you can return to your daily activities or exercise routine with confidence and ease.
Let's delve into seven effective post-hysterectomy exercises to promote a speedy recovery, in the weeks following surgery.
6 Post Hysterectomy Exercises for a Speedy Recovery
Incorporating specific exercises into your post-hysterectomy routine is essential for a smooth and effective recovery. Here are seven highly effective exercises to assist in a speedy recovery.
1) Deep Breathing Exercises
Deep breathing exercises enhance lung capacity, improve circulation, and alleviate stress. This practice is especially beneficial during the initial recovery stages when vigorous activity may not be feasible.
Benefits:
Increases lung capacity and oxygen flow
• Enhances circulation, promoting healing
• Reduces stress and anxiety
• Aids relaxation and pain management
2) Pelvic Tilts
Pelvic tilts are a gentle way to strengthen abdominal muscles and enhance pelvic floor strength. This exercise alleviates lower back pain and improves overall stability.
Benefits:
Strengthens abdominal muscles
• Enhances pelvic floor strength
• Eases lower back discomfort
• Boosts overall core stability
• 3) Pelvic Floor Exercises
Pelvic Floor exercises are vital for bladder control and pelvic stability. These exercises are essential for preventing complications like incontinence.
Benefits:
Strengthens pelvic floor muscles
• Enhances bladder control
• Improves pelvic stability
• Reduces risk of incontinence
• 4) Gentle Walking
Walking is a simple yet effective way to enhance circulation, build endurance, and prevent complications such as blood clots. It is a low-impact exercise that can be gradually increased as you recover.
Benefits:
Improves circulation and lowers the risk of blood clots
• Builds cardiovascular endurance
• Promotes gentle, full-body movement
• Supports mental well-being and reduces stress
• 5) Seated Marching
Seated marching enhances lower body strength and mobility without straining the surgical area. It’s an excellent method to stay active while recovering.
Benefits:
• Boosts lower body strength
• Improves mobility and flexibility
• Reduces stiffness and promotes circulation
• Low-impact exercise that avoids strain on the surgical site
• 6) Shoulder Blade Squeezes
Shoulder blade squeezes improve posture and upper body strength, which can be affected by extended bed rest. This exercise also encourages better breathing and reduces upper body tension.
Benefits:
• Enhances posture and upper body alignment
• Strengthens upper back and shoulder muscles
• Improves breathing by opening the chest
• Alleviates tension and stiffness in the upper body
FAQs
How Soon Can You Run After Hysterectomy?
Running after a hysterectomy should be approached with caution. Generally, patients are advised to avoid high-impact activities, including running, for at least 6-8 weeks post-surgery. It’s crucial to consult your healthcare provider before resuming any high-intensity exercise. They will evaluate your recovery progress and provide personalized recommendations based on your specific condition.
When to Start Pelvic Floor Exercises After Hysterectomy?
Pelvic floor exercises can often begin a few days to a week after a hysterectomy, depending on your comfort level and your healthcare provider’s advice. These exercises are crucial for strengthening the pelvic floor muscles and preventing complications like incontinence. Always adhere to the guidance of your physical therapist or healthcare provider to ensure you perform these exercises correctly and safely.
How long after Hysterectomy can I have sex?
It’s generally recommend to wait six weeks before resumming sexual activity. Allowing time for the incisions to heal and any vaginal discharge to stop. Others may need longer and more time to recover. After a Hysterectomy you wont be able to get pregnant, however its still important to wear a condom to protect against STI’s. A Hysterectomy shouldn’t affect your ability to enjoy sex. Typically, it does not affect sensation in the vaginia or a woman's ability to have an orgasm.