Getting My Health Tips To Work
Getting My Health Tips To Work
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So having a hysterectomy can make you feel scared or nervous, uncertain about the future and what your body will be capable of after recovery and how you can truly feel like yourself again and get back to doing the activities you love. So keep watching this video if you want to learn how you can feel more confident in your body again, and really get the most out of your recovery. Now, a while back, we did another video on hysterectomies, what women don't know it was very popular. So we want to continue that conversation and talk about the things that women don't know and wish they knew, because of the 1000s of clients that we have helped here at level four, PT and Pilates in being able to get back to renew their competence in their body, and really learn more about some of the side effects what can happen in a hysterectomy, but how you can avoid them and how you can really get the most out of your body afterward. Now, when we talk about a hysterectomy, it may be a partial, it may be a complete hysterectomy, there's different types. But in overall, when we're talking about the physical recovery, you want to address what's called your pelvic floor muscles here at the bottom part of your pelvis. So those pelvic floor muscles and read here's your hip structure, you have your spine here. And these pelvic floor muscles are like a basket where your pelvic organs sit inside. Now if you had your uterus removed, or you had a total complete hysterectomy, where possibly they went in through the abdominal wall, there's different variations of the types of surgeries. But your pelvic floor muscles are going to be so important as that they serve like the bottom part of your core system and how it's working together. So at the top, you have your diaphragm that controls your breathing. And with your breathing, your pelvic floor has to expand and contract like a trampoline, if you can think of it like a trampoline. So it lengthens but then it also constricts to, and those serve to support your bowel and bladder function. sexual function help with the stability around your whole pelvis and hips. A lot of times when this is not acting properly, or that something's off, and that whole core system, you'll end up with back pain, you'll end up with hip pain, even sacroiliac joint discomfort, you'll have painful sex, you'll deal with bowel or bladder issues. So those pelvic floor muscles, I can't say enough how important they are. And a lot of times that's not something that is being addressed in the recovery. So the first thing that women a lot of times don't know is really that first six to eight weeks of your recovery, you want to rest you want to give your body a break, you had undergone a surgery and whether you had just small portal sites, or you had an incision. This is something that even though you may be released to go back to some activities at two or three weeks, it just depends on the type of hysterectomy. You really want to give yourself time to heal with any trauma to the area. The tissues need to heal, you need to give your body some rest and recovery focus on your nutrition, focus on hydration, and focus on some light, gentle breathing exercises and pelvic floor contractions and relaxations. Now if you don't know how to do this, I'm going to talk you through one important breathing exercise that I'd love to give my clients and this is really great to do in that first few days or weeks after surgery. Now, if you think about your ribcage here and your belly here, you want to work on some breathing exercises that are going to expand this area instead of what we tend to do as women when we're undergoing stress recovering from something we get away from where that pain is and we end up breathing too much through our neck and shoulders and our chest. So we want to focus on some of the belly breathing because that will reset the whole core system help the diaphragm and the pelvic floor work properly. So how you're going to do that if you're in lying and you're back with your knees bent, you're in a nice relaxed position, and you allow your neck and shoulders to relax. You're going to imagine your ribcage like an umbrella opening and closing from the side. So you'll place your hands on your ribs and you want to take an inhale through your nose and exhale through your mouth. And when you do that, about 10 times you'll feel yourself relax a little bit. Now this 360 breathing we call it or lateral breathing is very important when it comes to getting your diaphragm to move properly and help just reset those core muscles from your dominoes and your pelvis. So breathing exercises are underestimated. But so important. So that is the first thing a lot a lot of times women don't know can be a really great thing just to reset and heal any of this area, if you had incision, or if you did not, it is very important just to reset the muscles. The next thing is focusing on scar tissue and massage. So this is one thing that doctors are not coaching their clients to do as musculoskeletal experts, physical therapists, we a lot of times we'll work on how can we can enhance those muscles to work properly. So if you had an incision at your lower abdominal region, I do this a lot for women that had C section or some other kind of abdominal surgery is you want to work on just gently massaging that scar. Now you can go right above and kind of at a 45 degree angle, sort of like pushing in that area, just gently maybe about 25 30% of your pressure. But this is something to do definitely after you've been cleared by your surgeon that the incision has healed. Or even if you have little portal sites there that you're doing some soft massage on there, you don't want to see redness, swelling, or any pus or bleeding out of that incision site. If you do go back to your doctor and get it checked out. But once that incision is fully closed, a closed and it has healed scar tissue massage and moving it around with just two fingers back and forth, moving it perpendicular. And also circular in that fashion can be a huge benefit to allowing the muscles underneath to come back and be able to be used properly in the right way if you're going to be doing any kind of core exercises. So I would say that's another thing that women don't know is focusing on some gentle massage and soft tissue work in the abdominal region. And possibly even in the pelvic region as well. If you need guidance on this going to a pelvic floor physical therapist is going to be a huge asset. And I'll talk a little bit later about a special program that I have that it does address this and teaches you how to do it in the comfort of your own home too. So the next thing what women don't know is you may have painful sex for a little while. So you were cleared, you can go back to any activity, but it's still you're still kind of hesitating or thinking that that is not in the cards right now, because you had surgery down there, I totally understand it can be scary, can be nerve wracking. But if you are being able to go between contracts and your pelvic floor muscles and doing like a Kegel exercise, and then understanding the difference between letting them go, you want to make sure that they can do both ways. So I teach my clients to do an inhale, they stay nice and relaxing as they exhale, they're thinking of if you have holding a blueberry in the vaginal hold there, you're trying to squeeze that blueberry and lift up. And that is how you do a Kegel exercise, like you're pulling the urethra toward the anal opening, closing that vaginal area and doing a slight lift. Now when you do that you're contracting and bringing up those pelvic floor muscles. But you want to do the reverse as well and make sure you let them go. So letting them go on your inhale. And then exhale, thinking of that blueberry squeezing and lifting Health Tips up, if you're practicing those back and forth, and allowing those muscles to let go is as important as contracting but going back and forth between those two, then you're going to have a more enjoyable sex life.
These are the muscles that control an orgasm, they control strength stability there and will also help with pain relief if they're operating properly. Now, tight constricted muscles that aren't able to let go and relax, those usually are holding on to pain. And so that is one way that I teach my clients, especially in the office or on this program of how to know if you're actually doing that properly. If you're using your pelvic floor muscles, because we want to address them again, it can be scary and a lot of women that see me don't know if they're actually doing a Kegel exercise correctly, or what that even feels like to let go. That's something that you can visualize is thinking about the analogy that I just taught you, but that is going to be very important to let go of those muscles just as much as contracting. Now the next thing that a lot of women don't know the last one that I'm going to talk about is bowel and bladder function. Now when those muscles are shorten and contracted and a little bit tighter, you may have constipation issues. So go Back to constipation is people talking about adding more fiber to your diet at make making sure you're hydrating enough, there's things that you can do within your diet to calm that area to make sure that you're not over forcing and pushing when you are having a bowel movement is going to make your recovery a lot more comfortable. So not only the nutrition piece, but also addressing how you're doing the breathing exercises and letting go of your pelvic floor muscles and not contracting them all the time, which a lot of times happens in a traumatic event or having a surgery down there. If you're letting go, then your bowel movements are going to be a lot more comfortable. And constipation can be a big issue with women that strain too much or put too much pressure on their pelvic floor and down the road, it can cause a prolapse and we don't want that it. Having a bladder prolapse or rectal prolapse can be something that is a common side effect after a hysterectomy if you're not addressing the pelvic floor muscles, and really taking care of yourself on the rest, recovery and the healing in the proper way with your nutrition, but also your muscular system and how that is functioning bladder problems that you see it connected to the same issue. So when they're tight and contracted, and they're not able to let go, or maybe they're weak, and you can't actually access them to do that Kegel exercise, then you can get some leaking, you can get leaking with coughing, sneezing, jumping, or just that urgency and feeling like you can't get to the bathroom fast enough and you start having this bladder issue. So to avoid a pelvic organ prolapse, and to avoid any unnecessary bowel or bladder changes that can happen. That's where going back to the start and using those pelvic floor muscles and working on the more recovery type exercises through your core is going to be so crucial and important now in the first six to eight weeks to really healing so if you're starting to have this issue, then it's something that you want to address down the road. If you go back to exercise and you're noticing some of these things come up. That's where it doesn't matter how long it's been after a hysterectomy, you can still be able to recover your body in the best way if you're following the right advice. I have another video that I want to share with you about hysterectomies, there's some other videos on this YouTube channel. So if you would please comment below let me know what you learned from this. What about your hysterectomy recovery you want to know more about and if you're interested in the program that we have all about being able to recover your body in the best way in this post hysterectomy stage. I will put the link in the comments below. So make sure that in the description you find out more about this program where you can feel more confident and you can feel like yourself again after a hysterectomy and it is very hard to feel confident when you're having any pelvic discomfort pain, bladder or bowel issues or any of the things I mentioned above in your recovery. So this program is going to talk you through it has used the steps that I've used with so many of my clients that have had a hysterectomy and seen recovery and return back to their activities confidently they feel like themselves again. So go check that out. If you haven't already subscribed to level four women's health on YouTube, we have lots of great videos with content about exercises and recovery after surgeries and also other women's health topics. So hit subscribe and thank you so much for watching.