The abnormal position of the uterus affects the discharge of menstrual blood, often causing lower abdominal pain before or during menstruation, as well as a decrease in menstrual flow and dark-colored blood. In clinical practice, it is common to use blood-activating and menstruation-regulating drugs to promote the smooth flow of menstrual blood and reduce pain. If patients are also guided to perform appropriate exercise or health activities, it can be quite beneficial for the uterus to recover its position.
(1) Exercise:
① Supine position: Lie on your back with your legs bent, and perform abdominal breathing 20 times, 2-3 times a day. Abdominal breathing refers to inhaling without expanding the chest, but instead expanding the abdomen, and exhaling without contracting the chest, but instead contracting the abdomen.
② Upright position: Squat down and stand up again, repeating this 20 times, 3 times a day.
③ Upright position: Lift and lower your heels. Lift your heels as if wearing high heels, and lower them as if wearing flat shoes. Do this 20 times each time, and repeat it 3 times a day.
④ Supine position: Lift and bend your legs alternately, 20 times each, trying to touch your knees to your chest as much as possible. Do this 2 times a day.
The above activities are relatively easy and simple, and they are beneficial for improving pelvic blood circulation, increasing abdominal muscle strength, and correcting the position of the uterus.
(2) Qigong exercises:
After rubbing your palms together to make them warm, place them on your lower back and massage up and down 50 times until the area feels warm. Then, keep your palms on your lower back for 3 minutes. It is important to have a calm mind, relaxed body, and focused attention while doing this exercise. The movements should be gentle and coordinated with your intention, avoiding excessive force. Breathe naturally and gradually coordinate the movements with your breathing under guided awareness. The number of repetitions can be gradually increased based on individual physical strength, and it can be performed 3 times a day.
