Introduction
A hysterectomy is performed surgically through the vagina or through an incision a few centimetres below the woman’s navel. Since the incision must first heal, it is important to discuss with the doctor when abdominal muscle training can begin again. You should never start abdominal muscle training on your own, as complications can occur. You can find additional information under: Abdominal muscle training for women
When can I start with the abdominal muscle training?
For the time after a hysterectomy, it is essential to seek the advice of the doctor and midwife before you start training your abdominal muscles again on your own. As a rule, you should take a four-week break before continuing with the sport again. Everyday work, walks and light, gentle movements can be resumed after inpatient discharge.
Sports that put a lot of strain on the trunk as well as classic abdominal muscle training should only be resumed when the wound has completely healed, as otherwise scar tissue can develop which can sometimes be felt unpleasantly. The length of time a woman has to refrain from abdominal muscle training also depends on the method of removal. In the case of a vaginal removal, sport may only be started again three months after the removal.
In the case of an endoscopic (minimally invasive) uterus removal, in which the ovaries are also removed, abdominal muscle training and general sport can be started again slowly after about two months. When the sports programme and abdominal workout is resumed, you should start very slowly with light exercises and weights so that the body can get used to the strain. The duration of the exercises should also be started very low and then extended bit by bit. If you want to prepare your body for the coming training days after the removal of the uterus, you can start with light walks after two to three weeks to keep your circulation in shape. However, you should feel comfortable during these walks and in case of pain and discomfort it is better to stop the strain and consult a doctor.
Exercises for abdominal muscle training after hysterectomy
After removal of the uterus, the patient can rebuild her abdominal muscles through specific exercises and optimize the healing process. Before starting the actual abdominal exercises, a small warm-up should be performed to avoid injuries. An exercise works similar to a sit-up.
Lying on your back, with a pillow under your head, your hands are folded on your stomach. The abdominal muscles are tensed and the head is lifted off the floor, with the chin directed towards the chest. This position is held briefly and then the head is put back on the floor and the exercise is started again from the beginning.
As a further exercise, a rotation of the torso can be performed. With pillows under the head, the woman lies backwards on the floor and bends her legs completely. The abdominal muscles are tensed and now the legs are moved slowly from left to right in a closed position, with the hips rotating against the upper body.
The “Hip Hitching” trains the straight abdominal muscles as well as the hip extensors and flexors. The starting position is lying on your back with a pillow under your head. One leg is stretched straight away from the body and the other leg is slowly bent up to the hips. At the same time the abdominal muscles should be tensed so that the area of the lumbar spine lies flat on the floor and no hollow back is formed. The stretched and the bent leg are in the air and do not touch the floor.
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