The following exercise works to decrease pain related to the abdominal, pelvic and vulvar regions, such as pain related to childbirth, surgery, endometriosis and sexual pain. This exercise works the lower abdominal muscles and is a ?tummy tightening? exercise.
Step 1.
Place your hands over your lower stomach (inside your hip bones) in a ?V? shape, one on each side.
Step 2.
Tighten the deep abdominal muscle, making it go firm and taut. You should feel a tightening under your fingers, and the abdominal muscle drawing towards your lower spine. It may flatten your lower tummy area.
Step 3.
Keep breathing normally while you hold you tummy tight. Do not pull in your abdominal muscles above your belly button.
Step 4.
Hold this taut and firm for 5 seconds.
Step 5.
Rest For 10 seconds.
Step 6.
Repeat this 10 times in a row.
Step 7.
Do this twice a day in the following positions:
- The position above.
- on hands and knees.
For further information consult a physiotherapist specializing in pelvic floor rehabilitation. Regularly practising these techniques as well as other pelvic floor exercises will relieve assocaited abdominal and sexual pain. If pain persists, consult a doctor.
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