Reference; https://mbp-japan.com/jijico/articles/32486/
Modified and translated by CFJA
Can Pelvic Floor Exercises Help Improve Uterine Prolapse?
Here, we introduce two of Dr. Seino’s yoga exercises that can be practiced at home.
Women who begin to experience urinary leakage after menopause may benefit from exercises that train the pelvic floor muscles, including the muscles around the anus and genital area. Some people believe that once the supporting ligaments have become lax, they cannot return to their original condition. From the perspective of Dr. Seino’s YOGA therapy, however, appropriate training may help improve pelvic floor function and associated symptoms.
There are many different exercises, but the following is a simple method that can be practiced at home.
[Position]
Sit in seiza (the traditional Japanese kneeling position) or sit toward the front of a chair.
[Method]
- Take one deep breath before beginning.
- As you inhale, gently contract the muscles around the anus and genital area for one second.
- As you exhale, relax the muscles.
- Repeat five times.
Practice this exercise daily for one week. Once you become familiar with the sensation of contracting these muscles, gradually increase the number of repetitions by one each week, working up to 10 repetitions over the next one to two months.
When sitting on a chair, keep your back upright and position yourself so that your weight rests evenly on your sitting bones (ischial tuberosities). Avoid soft chairs that allow your pelvis and lower back to sink into the seat.
If you have been diagnosed with uterine prolapse, begin with the exercise described above. From the third month, gradually work toward maintaining each contraction for approximately five seconds. Even healthy individuals may initially find it difficult to maintain a contraction for five seconds, so progress gradually and practice every day.
Once you are comfortable with the contraction, you can progress to practicing it with the legs crossed in the lower-body position used for Gomukhasana (Cow Face Pose), a YOGA asana that helps provide a stable seated position.
[Method]
- Sit with both legs extended in front of you.
- Distribute your weight evenly over both sitting bones and lengthen your spine.
- Bend your right knee and place your right foot on the outside of your left leg.
- Bend your left knee and bring your left heel toward the right side of your buttocks.
- Bring your knees toward one another, stacking them as comfortably as possible.
- Hold your feet with your hands, gently draw your heels toward your buttocks, and lengthen through the tops of your feet.
Alternate the right and left leg positions each day. Repeatedly practicing only on the easier side may reinforce asymmetry in the pelvis. Alternating sides may help maintain more balanced pelvic movement and may also be beneficial for urinary incontinence and lower back discomfort.
If you are comfortable in this position, you can further engage the lower abdominal muscles while contracting the pelvic floor muscles. With consistent daily practice over approximately 10–14 months, you may gradually begin to notice improvements.
References
❶ Byoki ga Mieru (Understanding Disease), Vol. 9: Gynecology and Breast Surgery, pp. 113–114.
❷ Medical Note: Uterine Prolapse—A Condition That Can Affect Any Woman
❸ The Turning Point for Physical Strength Is 62 Years Old. What Is the Key to Preventing Physical Decline?
❹ Does Physical Decline Really Start at 40?! Are There Secrets to Preventing Muscle Loss?
❺ Is 50 Just Before the Halfway Point of a 120-Year Life? Should Obesity Be a Concern at This Age?