Exercise program for PCOS, 3- prong approach to PCOS

We have received several emails of gratitude for this series. In this post, I would like to discuss about taking the exercise program to the next level.

Please note: I recommend you to start this set only after following the beginner program for at least 15 days. We have also talked about finding the right balance for the exercise program which should be a combination of

• Building strength and flexibility

• preventing injury

• More consistency than intensity

• Rest, recovery and relaxation

To achieve this, we arrived at the the following plan. The timings of these activities are altered here, as we are trying to move to a more advanced program.

1. Warm-up and dynamic stretches- 5 minutes

2. Movements- 5 minutes

3. Asanas/ Walking- 30 minutes

4. Slow-sustained/Static stretches- 5 minutes

5. Pranayama- 10 minutes

6. Shavasana/Cool down- 5 minutes

Be mindful of your stamina and endurance before moving to this level. It is definitely Ok to continue the beginner program for another 15 days if you still have exhaustion, pain or stiffness.

1. Warm-up and dynamic stretches

Warming-up and stretching are greatly beneficial as a pre-workout activity. Due to the impatience to get on to the main workout, these are many a times neglected or rushed through or skipped entirely. But it is important to remember that stretching before workout only enhances the quality of the workout and also prevents injuries to a large extent. The warmed up muscles enhance the function and intensity of the workout. Dynamic stretches include quick and rhythmic movements of all muscle groups. The repetitive movements should be gentle and slow at first and should increase in speed and range of movement slowly. The joints also be moved in firm and rhythmic movements to give more flexibility and remove stiffness.

2. Movements

• Chakki Chalanasana (Churning Mill Exercise): This one is more of a movement, then an asana. It stretches all the major muscle groups and the lower back and warms up the body further preparing it for the asanas or the walking

• Butterfly movement: The flapping movement in this activity helps to loosen the hip joints and the stiffness in the knees and lower back.

• Cycling in the Air: Lie on your back and make circular movements with your legs as if you are cycling. This is great for the abdominal and hip muscles.

3. Asanas

Along with the 5 asanas we started in the beginner’s program, these 5 more asanas can be added to the workout. Being mindful of the posture and learning the breathing pattern for the asanas are very important while performing the asanas.

• Surya Namaskar- 8 rounds (alternating right and left:4+4)

• Padmasana

• Vajrasana

• Balasana

• Bhujangasana

• Dhanurasana

• Vakrasana

• Naukasana

• Paschimothanasana

• Supta Baddhakonasana

4. Slow-sustained/Static stretches: These are stretches which are opposite to dynamic stretching and is a very useful post- workout activity. These stretches are achieved gradually and held in a position for a certain amount of time, usually about 30 seconds. These stretches relax both the body and mind. These stretches also help prevent cramping, pain and catches after exercise.

5. Pranayama: These breathing practices will help you to cool down and feel refreshed. Avoid the intense ones like Kapala bhati in the beginning and practice the following.

• Nadi Shuddhi

• Anuloma-viloma

• Bhramari

• Kapalabhati- Start with only 30 seconds and increase to 60 minutes gradually. (Do not do this if you have acidity issues)

• Bandhas: Bandha is a holding activity which helps to increase blood circulation and stimulates the energy centres. Jalandhara bandha (throat lock), uddiyana bandha (abdominal lock) and mula bandha (pelvic lock) are three such bandhas which are beneficial for PCOS. Start with 2 rounds of each.

6. Shavasana/Cool down: Do not neglect this wonderful asana which helps to cool down and relax you both mentally and physically. Mind your breath and practice body awareness during this asana.

I hope this post will inspire you to move to the next level of your fitness regimen which is an integral part of the 3-prong approach to the treatment of PCOS.

Please note: The above advice is generic and I suggest that you be mindful of your current fitness levels, any previous injuries and stamina. Discuss with your doctor about the suitability of this program for you

For a detailed consultation, book appointment with our doctor