Relieve gas pain after hysterectomy & promote your hysterectomy recovery with these safe, gentle exercises presented by Physiotherapist Michelle from https://www.pelvicexercises.com.au
This video guides you through 7 simple exercises for your hysterectomy recovery. These exercises are performed in bed and standing upright. They are suitable for most women suffering from gas pain after abdominal, vaginal and laparoscopic hysterectomy.
The 7 Physiotherapy Exercises demonstrated are:
1. Lumbar Rotations
• Lying down knees bent and feet flat supported on the mattress
• Rotate your knees from one side of your body to the other
• Keep the rotation action small range and avoid twisting through your trunk
2. Pelvic Tilts
• Start lying down with your knees bent and feet flat on the mattress
• Gently flatten the curve of your lower back towards the mattress
• Return to your starting position and repeat
3. Heel Slides
• Lying down on your back with both legs extended
• Slide one heel along the mattress towards your buttock
• Extend the same leg by sliding your heel away from your buttock
4. Abdominal Massage
• Lying on your side or on your back with your knees bent
• Gently massage your upper abdomen (above your navel) in a clockwise direction
5. Pelvic Rocking
• Lean against a window sill or back of a chair
• Gently rock your hips from one side to another
6. Hip Rotation
• Lean against a window sill or the high back of a chair
• Rotate your hips as if using a hula hoop in one direction and in the other direction
Walk at intervals throughout the day attending to good upright posture.
How Often to do These Exercises?
These exercises to relieve gas pain can be performed at intervals though out the day. You may like to do a few of these exercises after resting in bed for some time.
The standing exercises can usually be performed when you feel comfortable standing without assistance. You may choose to do a few of these exercises every couple of hours.
Tips for Safe Exercises After Hysterectomy
• Supporting your abdomen with a cushion or small pillow can help you move with less discomfort.
• Move slowly and gently during these exercises.
• Breath regularly and avoid holding your breath during your exercises.
• Cease any exercise that causes any physical discomfort.
• Repeat the number of exercises that feels comfortable for your body.
• Keep a chair close by should you need to sit down quickly during standing exercises and walking.
These exercises are provided as general information and should not take the place of exercises prescribed by your treating health practitioner.
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