Knee and Chest Exercises for a Tipped Uterus

A woman’s uterus that tips backward instead of forward is commonly referred to as a “tipped uterus.” The tipping of your uterus, an organ that plays a vital role in reproduction, can result from factors including weakened ligaments and increased estrogen production during menopause. Exercises involving your knees and chest can temporarily help reposition a tipped uterus and alleviate associated symptoms such as back pain.

Definition

A tipped or retroverted uterus tilts to the back of the pelvis and toward the spine, instead of straight up and down or slightly forward in the direction of the stomach 1. A retroverted uterus is considered a normal uterine position in around 20 percent of all women, according to a Sept. 11, 2010 report by PubMed Health 1.

Factors

A tipped uterus can occur naturally, at birth, or can result from conditions such as pregnancy and menopause that weaken the ligaments holding your uterus in place. Knee-chest exercises can temporarily benefit many people with a retroverted uterus; however, these exercises do not help those whose uterus has tipped due to endometriosis, fibroid tumors or pelvic inflammation, according to the American Pregnancy Association 1. Though usually symptom free, a tilted uterus can, however, cause:

• painful sexual intercourse
  
• back pain
  
• painful menstrual periods
  
• urinary tract infections in some people

Kangaroo Walk

; 1920'). To practice the kangaroo walk, place your hands and feet on the floor and walk in a knee to chest position -- with your knees as loose as possible. Each step you take causes your uterus to move “to-and-fro” to help reposition its tilt.

Stationary Knee-Chest Exercises

Knee and chest exercises not only help improve a tipping uterus, but can benefit related back pain, as well. The “knee-chest stretch” begins in an all-fours position on your hands and knees. Carefully lower your weight on your elbows and forearms using a pillow for support. Then, cradle your head with your forearms, keeping your hips up -- directly over your knees -- supported by your stomach muscles. The website AskDrSears.com recommends staying in this position for five minutes. Another knee-chest exercise begins by lying on your back on a table or firm surface. Clasp your hands behind one thigh and pull it toward your chest – keeping the opposite leg flat. Maintain this position for 30 seconds, switch legs and then repeat.