Posted on: 11.04.2023 Posted by: Drlark Comments: 0

This exercise helps release overall body tension. It also improves circulation and concentration, as well as strengthening the back and abdominal area.

Lie on your stomach with your feet together and your arms lying flat at your sides.
Stretch your arms out straight in front of you on the floor.
As you inhale, arch your back and lift your arms, head, chest, and legs off the floor.
Hold the pose for as long as comfortable, up to 30 seconds if you can, breathing slowly and deeply.
Lower your arms, head, chest, and legs.
Turn your head to either side and relax completely for 1 to 3 minutes.
Repeat exercise 7-10 times.
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T h e  P u m p

This exercise improves blood circulation through the pelvis, thereby promoting healthier ovarian function. It helps relieve menopausal symptoms such as hot flashes, as well as PMS and menopause-related anxiety. It also strengthens the back and abdominal muscles.

Rock and Roll Diagram
Lie down and press the small of your back into the floor. This allows you to use your abdominal muscles without straining your lower back.
Keep your back flat on the floor and let the rest of your body remain relaxed.
Slowly raise your right leg while breathing in. Make a conscious effort to move slowly. Imagine your leg is being pulled up smoothly by a spring.
Hold for a few breaths.
Lower your leg as you exhale.
Repeat this exercise on your left side.
Repeat entire sequence, alternating legs, five to ten times.
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W i d e – A n g l e  P o s e

This exercise opens the entire pelvic region and energized the female reproductive tract, improving ovarian function as well as normalizing excessive or irregular menstrual flow; lessening of menopausal symptoms may also occur. It is also helpful for varicose veins and leg circulation.

Lie on your back with your legs against the wall. Your hips should be as close to the wall as possible, with your buttocks on the floor.
Extend your legs out in a “V” or an arc. Extend your arms out to the side as well.
Your legs should be spread apart as far as they can be and feel comfortable.
Breathing easily, hold for one minute.
Bring your legs together and hold for approximately one minute.
Repeat the entire sequence two to four times.
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C h e s t  E x p a n d e r

This exercise increases circulation to the upper half of the body, energizing and stimulating the body. It also loosens and stretches tense muscles in the upper body, especially the shoulder and back, and expands the lungs.

Stand easily. Arms should be at your sides, feet are hip distance apart.
Extend your arms forward until your palms touch.
Bring your arms back slowly and gracefully until you can clasp them behind your back.
Exhale, then straighten your clasped hands and arms as far as you can without discomfort. Remember to stand upright. Your body should not bend forward. Breathe deeply into your chest.
Inhale deeply and bend backward from the waist. Keep your hands clasped and your arms held high.
Drop your head backward a few inches and look upward as you relax your shoulders and the back of your neck. Hold this position for a few seconds.
As you hold your breath, bend forward at the waist, bringing your clasped hands and arms up over your back.
Relax your neck muscles and keep your knees straight. Hold for a few seconds.
Exhale as you return to the upright position. Unclasp your hands and allow your arms to rest easily at your sides.
Repeat the entire sequence three times.
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F l a p p i n g  W i n g s

This exercise helps to relax tension and contraction in the chest, difficulties in breathing, cardiac problems, and reduction of high blood pressure.

Stand, bringing your arms up until they are parallel to the ground, with your palms facing forward.
Stretch your arms back without bending your elbows so you can feel a pressure in the shoulder blades. Keep bending your hands backwards until you feel the pressure in your wrists. As you do this, inhale and raise your chest up and out.
Now, as you exhale, keep your arms straight, bringing your palms together in front of you and curving the spine forward.
Repeat this exercise three to five times, but do not go past your level of comfort.
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S. E. W.  S t r e t c h e s

These stretches increase flexibility and mobility of the shoulders, elbows, and wrists (S.E.W.). The SEW stretches can be done either sitting or standing.

Either sitting or standing, bend the arms and touch your shoulders with your fingertips.
Make small, circular, clockwise motions with your elbows.
Repeat 5 to 10 times.
Switch and make small, circular, counterclockwise motions with your elbows.
Repeat 5 to 10 times.
Either sitting or standing, stretch your arms straight out to the sides – shoulder height – with palms facing the ceiling.
Bend your arms at the elbow so your fingers touch your shoulders, then straighten your arms back out.
Repeat 5 to 10 times.
Next, extend your arms out in front of you –shoulder height – with palms facing the ceiling.
Bend your arms at the elbow so your fingers touch your shoulders, then straighten your arms back out.
Repeat 5 to 10 times.
With your arms out in front of you, flex then extend your wrists (fingers up, then fingers down) 5 to 10 times.
Next, rotate your wrists clockwise 10 times.
Next, rotate your wrists counterclockwise 10 times.
Next, with your arms out in front of you and your wrists flexed (fingers up), move your hand from side to side at the wrist 10 times.
Lastly, extend your wrists (fingers down), move your hand from side to side at the wrist 10 times.
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C h i l d ‘ s  P o s e

This exercise is excellent for calming anxiety and stress due to emotional causes, and it will also relieve anxiety and irritability due to PMS and menopause. For women with food addiction episodes or coexisting mitral valve prolapse, it will lessen anxiety. This exercise gently stretches the lower back and is one of the most effective exercises for relieving menstrual cramps.

Child's Pose Diagram
Kneel and sit on your heels.
Bring your forehead to the floor, stretching your spine as far over your head as possible.
Close your eyes.
Hold this position for as long as comfortable.
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T h e  S p o n g e

This exercise relieves anxiety and stress due to emotional causes, PMS, or menopause. It helps quiet anxiety in women with coexist-ing food addiction episodes or mitral valve prolapse. It relieves menstrual cramps and low back pain. It also reduces eye tension and swelling in the face.

The Sponge Diagram
Lie on your back with a rolled towel placed under your knees. Your arms should be at your sides, palms up.
Exhale slowly and deeply, allowing every ounce of tension to drain from your body.
Close your eyes and relax your whole body. Inhale slowly, breathing from the diaphragm. As you inhale, visualize the energy in the air around you being drawn in through your entire body. Imagine that your body is porous and open like a sponge, so it can draw in this energy to revitalize every cell of your body.
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R o c k   a n d   R o l l

This exercise massages the neck and spine and flexes the vertebral column. It will invigorate and energize you, helping balance your body and mind and reduce fatigue. It also promotes good circula-tion and relieves low back tension. To enhance the benefits of the exercise, lie flat on your back for a few minutes after doing it.

Rock and Roll Diagram
Lie on your back. Bend and raise your knees to your chest, clasping them with your hands. Hands should be interlocked below and in front of knees.
Raise your head toward your knees and gently rock back and forth on your curved spine. Note the roundness of your back and shoulders. Inhale slowly as you come up and exhale slowly as you go back. Keep your chin tucked in as you roll back. Avoid rolling back too far on your neck.
Rock back and forth 5 to 10 times.