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Backache, aching limbs, pain in the lower abdomen: do the pelvic rock BACKACHE, ACHING LIMBS, PAIN IN THE LOWER ABDOMEN: DO THE PELVIC ROCK
This second exercise is easier than the first because it doesn't require any furniture. All you need is some music. It's a sort of dance step, but when you first experiment with it, it's a good idea to dispense with the music and take each movement slowly until you've got the hang of it. Start by standing with your feet slightly apart. If you hold your right hand lightly across the front of your belly and rest your left hand in the small of your back you'll be able to feel your pelvis rocking once you begin.
The pelvic rock consists of two swinging movements, one forward and one backwards. Imagine you're a kangaroo with a solid tail resting on the floor behind you. Swing that tail
forward and between your legs until it's resting on the floor in front of you. You'll find the movements will make you want to bend your knees slightly. So bend them. Now sweep your tail back again until it's lying on the floor behind you, where it was when you began. Your knees will probably straighten of their own accord as you lift, but if they don't, straighten them anyway.
Take your time over these two movements and concentrate as much on what's happening between your hands as what's happening to your knees and your imagined 'tail' and your legs. As you swing the tail forward, you'll feel the muscles down the front of your belly lift and tense. When you swing your tail back, it will be the muscles in the small of your back that will be doing the work, and yeu'll probably feel a certain amount of tension down the front of your thighs too. Of course, these muscles should be working. Their action will be doing you good. But don't let any of the other muscles in your body come out in sympathy. Check that you're not tensing your bottom or those valuable muscles in your pelvic floor. Keep your shoulders relaxed and don't frown, no matter how hard you're concentrating. This is one exercise that really should be done with a smile on your face.
Once you get the hang of it, you'll find it's fun, and it won't be long before you're dancing to music. Start with fairly slow tunes and progress until you find the rhythm that's right and comfortable for you. The choice of music is up to you, whether you use reggae records (the beat is perfect!) or something quieter—I know someone who does a lovely slow rock to Mendelssohn's Overture to A Midsummer Night's Dream. This is an exercise you can do at odd moments when you happen to be on your feet. Try it half-way through the washing up. But not in public, please, or you'll cause a stampede. It's very sexy.
One final word in his section and that's about constipation. Lots of women suffer from constipation at period time and of course an overloaded bowel makes all those dragging pains worse. Both these exercises should help to get a sluggish system moving, particularly if you can make time to do them in the morning, quite soon after breakfast.
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