Period cramps, also known as dysmenorrhea, affect many women during their menstrual cycle. The pain can range from mild discomfort to severe pain, making it difficult to go about daily activities. While there are several over-the-counter medications available to relieve period cramps, there are also several exercises that can help alleviate the pain. In this blog, we will discuss five effective exercises to relieve period cramps.
Pelvic tilt:
Pelvic tilt is a simple exercise that can help alleviate period cramps. Here’s how you can perform it:
- Lie on your back with your knees bent and feet flat on the ground.
- Tighten your abdominal muscles and press your lower back into the ground.
- Hold for a few seconds and release.
This exercise helps stretch the abdominal muscles and relieve tension in the pelvic region.
Cat-cow stretch:
The cat-cow stretch is a yoga pose that can help relieve menstrual cramps. Here’s how you can do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose).
- Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (cat pose).
- Repeat for 10-15 breaths.
This exercise helps stretch the back and abdominal muscles, which can reduce menstrual cramps.
Child’s pose:
The child’s pose is another yoga pose that can help relieve period cramps. Here’s how you can do it:
- Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
- Lower your hips back towards your heels and stretch your arms out in front of you.
- Rest your forehead on the mat and take deep breaths.
- Hold for 5-10 breaths.
This exercise helps stretch the lower back and relax the abdominal muscles, reducing menstrual cramps.
Standing forward bend:
The standing forward bend is a yoga pose that can help alleviate menstrual cramps. Here’s how you can do it:
- Stand with your feet hip-width apart and your hands on your hips.
- Inhale and raise your arms overhead.
- Exhale and fold forward, bringing your hands to the ground or to your shins.
- Relax your head and neck and hold for 5-10 breaths.
- Slowly rise up to standing on an inhale.
This exercise helps stretch the back and abdominal muscles, reducing menstrual cramps.
Butterfly stretch:
The butterfly stretch is a gentle exercise that can help alleviate menstrual cramps. Here’s how you can do it:
- Sit on the floor with your knees bent and the soles of your feet touching.
- Hold onto your ankles and gently press your knees towards the floor.
- Take deep breaths and hold for 5-10 breaths.
This exercise helps stretch the groin and inner thigh muscles, reducing menstrual cramps.
Lying down butterfly stretch:
The lying down butterfly stretch is similar to the butterfly stretch, but it is performed while lying down. Here’s how you can do it:
- Lie on your back with your knees bent and the soles of your feet touching.
- Allow your knees to fall open, creating a diamond shape with your legs.
- Place your hands on your stomach and take deep breaths.
- Hold for 5-10 breaths.
This exercise helps stretch the pelvic muscles and reduce menstrual cramps.