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ntegrative Medicine
Acupressure for Menstrual Cramps

© Susan M. Lark MD

  • Left hand remains in the crease of the groin.
    Right hand holds the big toe over the nail, front and back of the toe.

    Exercise 3: Relieves Nausea
    This exercise relieves the nausea and digestive symptoms that often occur with cramps and low back pain.
    • Lie on the floor or sit up. Hold the points 1 to 3 minutes.

    • Left index finger is placed in navel and pointed slightly toward the head.
      Right hand holds point at the base of the head.

    Exercise 4: Relieves Menstrual Fatigue
    This sequence of points relieves the fatigue that women experience just prior to the onset of their menstrual period. Tiredness may last through the first few days of menstruation for many women. This exercise can also help to relieve menstrual anxiety and depression. Caution: The second step in this sequence has traditionally been forbidden for use by pregnant women after their first trimester.
    • Sit up and prop your back against a chair. Hold each step 1 to 3 minutes.

    • Left hand holds point at the base of the ball of the left foot. This point is located between the two pads of the foot.

    • Right hand holds the point midway between the inside of the right ankle-bone and the Achilles tendon. The Achilles tendon is located at the back of the ankle.

    • Left hand holds point below right knee. This point is located four fingerwidths below the kneecap toward the outside of the shinbone. It is sensitive to the touch in many people.

    Exercise 5: Relieves Low Back Pain and Cramps
    This exercise relieves menstrual cramps and low back pain by balancing points on the bladder meridian. It also balances the energy of the female reproductive tract.
    • Sit on the floor and prop your back against a wall or a heavy piece of furniture. Hold each step 1 to 3 minutes.

    • Alternative Method: Lie on the floor and put your lower legs over the seat of a chair. Follow the exercise from that position.

    • Place right hand 1 inch above the waist on the muscle to the right side of the spine (muscle will feel firm and ropelike).
      Place left hand behind crease of the right knee.

    • Right hand stays in the same position.
      Left hand is placed on the center of the back of the right calf. This is just below the fullest part of the calf.

    • Right hand remains 1 inch above the waist on the muscle to the side of the spine.
      Left hand is placed just below the ankle bone on the outside of the right heel.

    • Right hand remains 1 inch above the waist on the muscle to the side of the spine.
      Left hand holds the front and back of the right little toe at the nail.
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    About The Author
    Dr. Susan M. Lark is one of the foremost authorities on women's health issues and is the author of nine books. She has served on the faculty of Stanford University Medical School...more
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