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 Integrative Medicine: Exercises for Heavy Menstrual Flow Anemia 

  • Wrists: Flex and extend your wrists. Repeat 10 times.

    Sitting in the same position, rotate your wrist clockwise and counterclockwise. Repeat 10 times.

    Sitting in the same position, hold your hands in extension and move each hand from side to side at the wrist. Repeat 10 times.

  • Elbows: Remaining in the same position, stretch out your arms at shoulder height with the palms facing upward. Then bend your arms at the elbow so that your fingers touch the shoulders, and straighten out your arms again. Repeat 10 times with arms extended sideways and ten times with arms facing forward.

  • Shoulders: From the same sitting position, with your arms bent and fingertips touching the shoulders, make a circular motion with your elbows. Repeat 10 times clockwise and 10 times counterclockwise.

  • Spine: Remain sitting with your legs together straight out in front of you. Reach over and touch your legs or, without straining, your toes without bending your knees. Repeat 10 times.

  • Waist: Stand up and slowly reach over and touch your lower legs or, without straining, your toes as you bend at the waist. Try to keep your knees straight. Repeat 10 times. If you have lower back problems do these two positions with caution.

    Suggested Reading

    Caillet, R., M.D., and L. Gross. The Rejuvenation Strategy. New York: Pocket Books, 1987.

    Hanna, T. Somatics. Reading, MA: Addison-Wesley, 1988.

    Huang, C. A. Tai Ji. Berkeley, CA: Celestial Arts, 1989.

    Jerome, J. Staying Supple. New York: Bantam Books, 1987.

    Kripalu Center for Holistic Health. The Self-Health Guide. Lenox, MA: Kripalu Publications, 1980.

    McLish, R., and V. Joyce, Ph.D. Perfect Parts. New York: Warner Books, 1987.

    Pinkney, C. Callanetics: 10 Years Younger in 10 Hours. New York: Avon, 1984.

    Principal, V. The Body Principal. New York: Simon & Schuster, 1983.

    Tobias, M., and M. Stewart. Stretch and Relax. Tucson, AZ: The Body Press, 1985.

  • (Excerpted from The Menopause Self Help Book ISBN: 0890875928)
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     About The Author
    Susan Lark MDDr. 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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