Post by jaye on Aug 25, 2011 10:46:01 GMT -5
I saw my NP yesterday for a checkup. We were talking about adhesion pains and he suggested these exercises.
[He gave me a copy of the page from a book - I think it was called A Woman's Complete Guide to Natural Health but it doesn't say on the sheet I have - I guess the author was one of his profs]
The reason I'm posting this is because I tried them last night and felt something pop with exercise #3. I also like that this is something I can do in preparation for my period (something constructive instead of worrying). My adhesion pains come right after my period so I don't feel like doing anything then.
"Special exercises for moderate to severe dysmenorrhea"
"Do the fllowing exercises twice a day for 10 consecutive days before menses:
"Exercise #1 Stand at right angles to the wall with left elbow on the wall on a level with the left shoulder/ Tilt pelvis forward/ Keeping knees straight, move left hip until it touches wall/ Return to original position/ Repeat 5 times/ Repeat sequence with right elbow on the wall
"Exercise #2 Stand facing wall with both elbows on wall on a level with shoulders/ Without moving elbows or feet and keeping knees straight, move pelvis away from wall and then toward it until pelvis touches wall/ Return to original position/ Repeat 5 times
"Exercise #3 Stand with feet 12 inches apart and arms raised to the side at shoulder level/ Keeping knees straight, twist trunk to the right and bend forward attempting to touch the right ankle with left hand/ Return to original position/ Repeat sequence in the opposite direction/ Repeat 5 times
"Exercise #4 Stand with feet a few inches apart and arms at sides/ Swing arms forward and upward, simultaneously raising the right leg backward/ Return to original position/ Repeat with the left leg/ Repeat 5 times.
[He gave me a copy of the page from a book - I think it was called A Woman's Complete Guide to Natural Health but it doesn't say on the sheet I have - I guess the author was one of his profs]
The reason I'm posting this is because I tried them last night and felt something pop with exercise #3. I also like that this is something I can do in preparation for my period (something constructive instead of worrying). My adhesion pains come right after my period so I don't feel like doing anything then.
"Special exercises for moderate to severe dysmenorrhea"
"Do the fllowing exercises twice a day for 10 consecutive days before menses:
"Exercise #1 Stand at right angles to the wall with left elbow on the wall on a level with the left shoulder/ Tilt pelvis forward/ Keeping knees straight, move left hip until it touches wall/ Return to original position/ Repeat 5 times/ Repeat sequence with right elbow on the wall
"Exercise #2 Stand facing wall with both elbows on wall on a level with shoulders/ Without moving elbows or feet and keeping knees straight, move pelvis away from wall and then toward it until pelvis touches wall/ Return to original position/ Repeat 5 times
"Exercise #3 Stand with feet 12 inches apart and arms raised to the side at shoulder level/ Keeping knees straight, twist trunk to the right and bend forward attempting to touch the right ankle with left hand/ Return to original position/ Repeat sequence in the opposite direction/ Repeat 5 times
"Exercise #4 Stand with feet a few inches apart and arms at sides/ Swing arms forward and upward, simultaneously raising the right leg backward/ Return to original position/ Repeat with the left leg/ Repeat 5 times.