PMS low back pain, hip pain and SI joint pain relief.
This one is for you ladies! How many of you experience low back pain, hip pain, or SI joint pain around your period? It’s common for many women and something we see even more frequently in our hypermobile members. Here are a few of my go-to exercises for relief.
I use fabric resistance bands from @serioussteelfitness . The blue band is a heavier resistance and the orange one is light. You can use whatever resistance feels good to you but don’t be afraid of using a stronger band- I find more relief with those.
Standing banded butterfly
Firmly plant your feet, get into a partial squat/hip hinge, and press your knees out, similar to a clamshell movement but standing with heels apart.
Banded bridge
You can place the band either above or below the knee depending on which you prefer. Press up into a bridge without letting your ribs flare open. Go to whatever height of extension feels good for you. Then butterfly the knees open again with little pulses. Drop down and reset as necessary.
Tabletop internal/external rotation
This is one that doesn’t look like much but will really highlight any deficiencies you may have in rotation. You’ll notice that internal rotation is tough for me.
Foam roller posterior plank
I prefer to do this in a hold. It’s an easy one to work into your day- you can do this while you watch Netflix- or play with your kids. For my bendy folks make sure you aren’t hyperextending your knees by keeping a little bend in them.
Running through this a few times can be extremely helpful if you’re experiencing low back, hip or SI joint pain or discomfort leading up to your period. Tag the favorite women in your life.
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