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This is the exercise that BJ Czarapta has her patients do. I flew to see her several years ago. This is all I can give you. You really need to go see a physical therapist and have them treat you. However, the tennis balls worked better than anything else I've done as far as PT.
(This was taken from an interivew that she did.)
The exercise that I normally have my patients do can be done by lying on ones back, with knees bent comfortably, feet flat and shoulder length apart on the floor or mattress. There is a slight pelvic tilt so the person cannot get their hand underneath the arch of their back.
You then let one knee fall into the midline. The foot will turn, the hip will come a little bit off of the surface. The back should not arch. Take the other leg and put the calf of that leg over the knee of the first leg, letting the weight of both legs push the first leg towards the surface. It should not reach the surface of the floor. The back should not arch. There should be a stretch felt in the outer hip of the first leg and then they would do the other leg.
My patients do this with both legs twice a day, first thing in the morning, last thing at night and right after sex. If there is pain with this, they need to see an expert who can find out what they are doing wrong. It should not hurt.
In Reply to: To Dayne: Levator Ani PT posted by Susan in Fl on March 02, 2003 at 09:33:41:
Thank you for the info! I did see a PT at one time and I believe this exercise is similiar. I will give it a shot. I've stuck with the tennis balls lately.
Did you ever get the sensation that there was a knot in the rectum...like a dull, heavy tightness that was constant. Like the muscles were stuck? That is what I have.
Also, when you did your tennis ball exercises on your lower back (this is the area I believe you said helped the most), did you feel the Levator muscles quiver and let up at times?
Thank you so much for your info! You have been very helpful. I use the tennis balls in a sock everyday and so far I've reduced some of my lower back tension, but the levator is still tight...but I've noticed that the tightness hasn't broken into spasm lately. That may be a good sign.
Thanks again!!!!!!!!!!!
Dayne
In Reply to: To Dayne: Levator Ani PT posted by Susan in Fl on March 02, 2003 at 09:33:41:
Susan,
One last question. Do you ever do any exercises such as slight Kegals or hold your breath and push down like you are having a bowel movement? I've noticed that pushing down helps. My muscles want to tighten when I do that instead of push out. They quiver like they are confused.
Just curious.
Dayne
In Reply to: Re: To Dayne: Levator Ani PT posted by Dayne on March 02, 2003 at 12:18:16:
Yes. I've done and tried everything. I have a kegelmaster 2002 gadget, but it's no better or worse than anything else. It was the tennis balls that were the bigggg help for me.
In Reply to: To Dayne: Levator Ani PT posted by Susan in Fl on March 02, 2003 at 09:33:41:
Thanks, Susan in FL.
Namaste`
Walt
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