October 2005
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Toning your tummy after a hysterectomy
Fitness expert Josh Salzmann offers fast and effective
routines
After a hysterectomy, many women can feel very tender and the
last thing they will want is to think about exercising.
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Breathing exercises should be the main type of exercises on the
first day after your operation and when you feel ready to get out of
bed, try to stand and walk ‘tall’. Bad posture after the operation
can cause backache.
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The following exercises should be performed when you and your doctor
feel you are ready:
Pelvic floor:
Pelvic
floor muscles are very important and play a major part in maintaining
bladder and bowel control. Try to get into the habit of doing this
exercise every day. Lie on your back with your knees bent and slightly
apart. Try to close the anal sphincter (the back passage) then close and
draw up your vaginal muscles. Hold the muscles tight while you count to
4, then gently let go. Do this exercise 3 to 4 times every hour. You can
do this exercise in any position including standing.
Pelvic tilting:
Lie on your
back with a pillow under your head and your knees bent up. Press the
small of your back onto the bed and tighten your stomach muscles at the
same time. Hold for a count of 5 and repeat 5 times.
Tip: Remember only do the exercises after a full recovery.
See Josh Salzmann`s website:
www.truthaboutfitness.com
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