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Femme faisant des étirements avec une bande élastique sur le bord d'un lac

3 Simple Exercices to Help Relieve Pelvic or Leg Pain

If you suffer from pelvic or leg pain, especially during pregnancy or after, do these 3 simple exercises daily to help give you some relief. To see the video, please click on the title of each exercice.

1. Improving circulation and pelvic floor muscles

  1. Lie flat on your back with your buttocks close to a wall.
  2. Bring your legs up the wall, so your heels are against the wall and legs are vertical/perpendicular to floor
  3. Stay there for a few breaths and on the exhale contract the pelvic floor a few times
  4. Then open your legs in a V, keeping your heels against wall. Hold for a few breaths (or longer if comfortable).
  5. Breathe into your rib cage and slightly in the tummy. Exhale deflate your ribs and your belly.

Some believe that the backward flow of blood can contribute to endometriosis, so avoid this exercise during period

2. Relieving painful leg

  1. Lie on your back with one leg long along floor/mat and painful leg bent with foot flat on floor
  2. Push that heel towards and away from body but without actually moving foot. You’re applying pressure to the ground in a slow rhythmical fashion. Your pelvis with subtly move, but not your foot.
  3. Do until the pain lessens, usually about 10 minutes

3. Relieving a ‘locked’ or painful pelvis

  1. Lie on your back with one leg long and other knee bent in towards chest (start with painful leg). Hold it with both hands.
  2. Pull that knee in towards same shoulder. Then pull it towards chest. Then pull towards opposite shoulder. And then push with both hands down towards buttocks (towards floor)
  3. TRepeat with other leg

If these exercises do not cause any relief, after having done them regularly for a little while, discontinue and consult a physio, osteo or chiropractor.

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