Selected Scoliosis Exercises for Menstrual Cramps
Many girls and young women have cramps during monthly periods. Cramps usually feel pain in the abdomen (belly), pelvis (hip area), lower back, and upper legs. It usually hurts worst on the day before the onset and on the first day. If cramps are heavy (very painful), one might not feel like going to school or work. Instead, stretching and moderate-intensity exercises should be performed to help relieve the pain. One may have less energy than normal during the first couple of menstrual days, when bleeding and cramping are usually heavier therefore high-intensity exercises like running may not be appropriate.
Instead, Yoga and breathing exercises are a good way to help reduce pain. Yoga also reduces stress, improves flexibility, and strengthens muscles. During lighter menstrual days, moderate-intensity aerobic exercises like walking or light jogging are recommended. This type of physical activity can reduce bloating (extra water weight) and the pain of cramping. Aerobic exercise helps the blood circulation and the release of “feel-good hormones” called endorphins. These exercises can also work together to soothe headaches and improve mood.
Recommended poses
These are all exercises to cope with heavy cramping and are best for heavier menstrual days. Stretches are best performed when the body is warm (as it is after a bath or shower). Each stretch should be held for 30 to 60 seconds. Avoid pushing to the point of pain or discomfort.
Baby Cobra
Assume prone position on floor (on front)/legs extended, feet together/place hands under shoulders/ using hands to push upward away from floor/lift head and shoulders upward without putting pressure on low back/head neutral, looking forward/breathe deeply/hold for 15-30 seconds, as long as feeling comfortable/return body to floor/breathing deeply/try to completely fill belly when breathing in (inhale), allowing belly to expand during inhaling/when breathing out (exhale), belly moves inward and softens/if not able to take deep belly breaths belly may be forced into stretch/need to ease/take 2 to 3 normal breaths/repeat/8-10 repetitions
Cat/Cow Pose
Kneel upright on all 4s/arms straight, hands directly under shoulders/knees directly under hips/deep inhale/lower stomach belly toward floor while gently stretching head and bottom to the back/take 2-3 normal breaths/inhale deeply and exhale/curling back upward with head and bottom gently stretching toward floor/2-3 normal breaths/slowly switch back and forth between the two poses/8-10 repetitions
Fish Pose
Place pillow on floor/upper back and head on pillow/legs extended on floor/arms comfortably at sides, palms facing up/remain in pose, breathing gently as long as feeling comfortable/if having legs extended causes low back discomfort, bend knees with feet flat on floor/hold position 10-15 seconds/ relax/8-10 repetitions
Other Selected Stretches
1. Low Back and Glute Stretch
Benefit: Exercise can help alleviate some tightness that may develop in muscles from period cramping and bloating. Exercise opens up outer hips, ribs, abdominals, and back.
Stand upright/assume Lunge-position/R leg-foot in front, foot forward/L leg-foot extended directly in back from hip at 6 o’clock position/ball of back foot on toes/slightly bend front knee/R arm bent at shoulder height at 90-degree angle/L arm extending out in front of body at shoulder height/R arm reaches quickly overhead to L side/stretching R side of body to L side while extending L arm further out in front (reaching out in front)/8-10 repetitions/repeat/opposite arm and side
2. Single-Kneeling with Abdominal Twist
Benefit: Hip and pelvic opening stretches can feel great when feeling tightness and fullness in this area, which can occur if experiencing heavy bleeding, cramping, or PMS.
Kneel on L knee/R leg bent out in front in deep Lunge-position/foot flat, turned out at about 3 o’clock position/arms extended alongside body/head looking forward/back straight/lift arms to shoulder height/bend elbows/palms facing inward, fingers of both hands touching/shift weight onto R foot into deeper Lunge knee bend while keeping hips square/turn upper body in swift twisting action to L side as arms and head follow in same direction/return to center by engaging glute muscle, driving elbows back to square position with shoulders forward/repeat/8-10 repetitions/repeat/ opposite side
3. Kneeling Back Body Twist with Arm Rotation
Benefit: Ribs and abdominals can feel restricted as a result of bloating or abdominal cramping or pain. This move opens these areas to improve blood flow and help alleviate symptoms. It is a 4-part exercise that targets the middle spine and hips.
Kneel upright on all 4s/arms straight under shoulders/hands on floor/palms flat, fingers forward/bend L arm and move forearm sideways on floor to face sideways/open up chest with body twist so hip to shoulder face sideways (open rib cage)/keep hips high/face looking upward-sideways/slide R arm along floor to far out reach/palm flat on floor, fingers forward/try to increase the reach/hold 5-7 seconds/return to upright kneeling position/repeat/8-10 repetitions/repeat/opposite side and arms
4. Glute Bridge (Body Incline in Supine)
Assume supine position on floor (on back)/legs bent at 90-degrees/feet flat and forward/arms extended alongside body/palms flat, fingers forward (toward feet)/head neutral position/push with arms and hands and core of body to elevate hips (bridge)/body alignment knees-hips-shoulders-neck/hold 5-7 seconds/lower body to floor/repeat/8-10 repetitions
For further reading click here and here.
References:
https://scoliosisjournal.biomedcentral.com/articles/10.1186/s13013-014-0027-2
https://www.medicalnewstoday.com/articles/325385
https://www.mayoclinic.org/diseases-conditions/scoliosis/diagnosis-treatment/drc-20350721
https://www.mayoclinic.org/diseases-conditions/scoliosis/symptoms-causes/syc-20350716
https://www.irvinespine.com/blog/7-stretches-and-exercises-for-scoliosis-17389.html
https://www.medicinenet.com/scoliosis/article.htm
****Recommended Internet Pages for Treatment and Yoga Exercise Information
https://www.amazon.ca/Schroth-Therapy-Advancements-Conservative-Scoliosis/dp/3659667951
https://www.amazon.ca/Scoliosis-Yoga-Therapy-Art-Letting/dp/184819272X
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