Exercises Designed Especially for Women

Often enough, women have a misarrangement of their private parts. During medical checkups a lot of attention is paid to the position of the uterus, as well as to the position of the vagina. In both cases there can be problems.

Colpoptosis and prolapsus of the vagina are often met with parous women. The reasons are insufficient physical development and a weakness of the muscles of the pelvic floor. The vagina is tightly bound with the cervix of the uterus, which is pulled down during the prolapse. That’s why prolapsus of the vagina, with lack of proper treatment, usually results in the falling of the womb or sometimes in the prolapsus of the uterus. You can strengthen the muscles of the pelvic floor by doing special exercises. The highest efficiency from these exercises is achieved during the initial stage of a disease, when the prolapse of the vagina is not accompanied by the prolapse of the internal organs (in particular, by the prolapsus of the uterus). Specially selected exercises not only recover the normal physiological rest position, but also bring a tonic influence on the body. This is especially true if you spend the whole workday sitting in a chair.

Begin the exercise by sitting on the edge of a chair. Hold onto the edge with your hands to prevent yourself from losing your balance. Your back and abdominal muscles should remain flexed, your back should stay straight, and your chin should be parallel to the floor (photo 1).

 

Photo 1

 

 

While exhaling, pull your buttocks away from the chair and raise your pelvis until it forms a straight line with your legs and body (photo 2). When you reach the highest point in your exercise you should try to pull your buttocks together as much as possible – almost as if you were trying to hold a sheet of paper clutched between them. Then return to the starting position.

 

 

Photo 2

 

 

The exercise is done at an average pace. Try to work only with your buttocks, not replacing the effort upon your arms and a body. The most widespread mistakes are (photo 3):

• insufficient raising of the pelvis;
• legs bent at the knee joints;
• pushing the pelvis beyond your feet.

  Photo 3

Try to complete 2-3 sets of 15-20 repetitions. At the end of all the repetitions, you should feel tired in the buttocks. It would mean that you have done everything properly. But if you feel a strain or a pain in your waist during the exercise, you should concentrate on strengthening the back muscles first. One additional note: It is not inconceivable that your arms will tire before your repetitions are completed. This means that you should probably exercise your arms as well. As a rule, the time during smoking breaks are enough for all parts of your body.