There are several types of exercises that may help to strengthen the genital muscles and the uterosacral ligaments on the two sides of the uterus that support the uterus and hold it in place.
These types of exercises are uterotonic exercises. In other words, they stimulate muscular tone in the uterus. (Merriam-Webster’s Medical Dictionary)
One is the Kegel exercises. Kegel exercises are repetitive contractions by a woman of the muscles that are used to stop the urinary flow in urination in order to increase the tone of the pubococcygeal muscle, especially to control incontinence or to enhance sexual responsiveness during intercourse. (Merriam-Webster’s Medical Dictionary).
When a woman gives birth, the nurse will tell her to push! Breathe and push! Breathe and push! breathe and push! In childbirth, this pushing helps to push the baby out. And in order to do that, the uterus, i.e., the womb, is being pushed forward.
In Chinese martial arts, there are certain uterotonic and prostate strengthening exercises. One starts with the Horse Stance (See illustrations of the Horse Stance in my other blog Isotonic Rehabilitation under Blogroll). After one is in position, start with the hands on the sides of the waist with palms facing up. Imagine that one is lifting a heavy bucket of water from the floor. Raise the arms and hands up to neck height. Now turn the hands so that the palms face down. Then take a deep breath and push down forcefully with the hands.
While one is lifting the imaginary bucket of water and then pushing down forcefully, one must maintain the horse stance posture. Doing this exercise every morning and every evening will strengthen the pelvic muscles and the sacrouterine ligaments. Tighter sacrouterine ligaments should “lift” the cervix, the uterus and the vagina.
The pubococcygeus or the pubococcygeal muscle constricts the vagina. That is why the Kegel exercises enhance sexual responsiveness during intercourse.
Exercising these muscles should strengthen them enough to lift or push forward the retroverted uterus.