Exercise after a hysterectomy will help you recover faster and feel better. It is important for stress-reduction, mood elevation, and weight control. Walking and yoga are good examples of exercises to do post-op, as are exercises like pelvic tilts, crunches, and hip hitching to recover core strength. You may need to wait several weeks to begin exercising, so consult your physician.
Cardio
Get some gentle exercise such as walking, using an elliptical trainer, and swimming after a hysterectomy. You may need to take it slow at first, but work up to 30 minutes, five to seven days a week. Wait until your physician says you are ready and limit your activity until then.
Pelvic Tilts
Pelvic tilts are a gentle exercise you can do to strengthen your abdominal muscles. Lie on your back with your knees bent. Relax your arms at your sides or cross them on your stomach. Push your lower back into the floor by tilting your pelvis up. Squeeze your abs and hold your lower back flat against the floor for three to five seconds. Do 10 reps. You can also do this exercise in bed.
Hip Hitching
Lie on your back with your head on a pillow. It is fine to lie on a bed or futon. Bend your left knee and place foot flat on the floor. Extend your right leg straight in front of you. Squeeze your abs. Raise your right leg up in the air and pull it as far toward your chest as you can. Hold it for three to five seconds. Return it to the floor or bed. Bend your right knee and straight your left leg. Raise your left leg and hold. Alternate until you have done at least five per leg. Work up to 10 reps per leg.
Crunches
Lie on the floor or on a mat with a pillow under your head. Cross your arms on your chest. Squeeze your abs. Crunch up until your shoulders clear the floor. Lower back to the floor at a controlled speed. Keep your ab muscles tight even as you lower toward the floor. Keep your chin lifted away from your chest and look up to the ceiling. You can start with only five reps if you like and work up to 10.
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