This exercise is designed to help females with menstrual pain by moving the back and pelvic regions.
First, place your palms on the table and spread your fingers. If the space and clothing allow, you may also do this exercise on all four on the ground. Next, stretch your back like a cat, rounding your back thoroughly and lazily, while looking in toward your belly button area so the spine forms a C shape.
Bring awareness to the muscles along the spine that are being stretched, while taking deep, relaxing breaths. On your next inhale, begin to arch your back, stretching all the way from your tailbone to the base of the skull as you look up. Repeat this exercise a few more times.
This exercise not only brings movement into areas that impact menstrual pain, but it also mobilizes and stretches major muscles along the spine and front.