Ten (10) Exercises That Can Help Your Menstrual Cramps - Primebrains Primebrains : Ten (10) Exercises That Can Help Your Menstrual Cramps




Monday, September 21, 2020

Ten (10) Exercises That Can Help Your Menstrual Cramps

 


Some exercises, like yoga, can help you through painful cramps, while also giving you a mood booster. 2 recent studies actually tell us which exercises are particularly good and how they work. They not only reduce muscle spasms but also relax the abdomen for your comfort. Sounds too good to be true, right!

Bright Side brings you some of the best-proven exercises for pain relief, which can be done in the following ways.

1. Cobra pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie down on your stomach with your hands placed in front of your shoulders, and the tops of your feet on the floor.
  2. Straighten your elbows and push your chest off the ground.
  3. Gently push your side ribs forward.
  4. Hold for 15 to 30 seconds.

How it works:

This position tones the uterus and the ovaries, which is important for menstrual health.

2. Fish pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie on your back and lift yourself up onto your forearms, which should be flat on the floor. Your upper arms should be at a 90° angle to the floor.
  2. Slide yourself to the back of the mat, press your chest up, and roll your shoulders back.
  3. Press your palms into the ground and lower the top of your head toward the ground, keeping your legs and toes tensed.
  4. Hold for 10 to 15 breaths.

How it works:

It helps by increasing the blood supply to the pelvic organs, as well as by improving spine flexibility.

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3. Bow pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie down on your stomach, exhale, and bend your knees to bring your heels as close as possible to your buttocks.
  2. Reach back and hold onto your ankles, making sure that you don’t hold your feet and that your legs are hip-width apart.
  3. Inhale and lift your heels up, then slowly lift your thighs, upper torso, and head.
  4. Hold for 20 to 30 seconds.

How it works:

This will help to stimulate the uterus, as well as increase blood flow. If you are someone who suffers from back pain during menstruation, then this can help that too!

4. Knees to chest

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie on your back with your arms and legs stretched out on the floor.
  2. Exhale and bring your knees to your chest and hug them toward you, with your forearms over your shins, holding onto your elbows.
  3. Make sure that your back is flat on the mat and tuck your chin down so that you are looking down the center of your body.
  4. Hold for 1 minute before releasing back into the stretched position.

How it works:

Because it compresses the abdomen, it helps by stimulating the enteric nervous system. Also when you stretch out onto your back your blood supply increases as the blood vessels widen.


10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Kneel on the floor with your knees and ankles together, your big toes should be touching.
  2. Sit back onto your legs with your butt resting on your heels.
  3. Place your hands on your thighs and slowly sit up straight, using your head to pull up your spine.
  4. Straighten your head so that your chin is parallel to the floor.
  5. Hold for 2 to 5 minutes.

How it works:

This exercise is great for relaxing the pelvic floor muscles, which actually reduces muscle spasms and relieves some of the pain.

6. Cat-cow pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Start on your hands and knees.
  2. Place your wrists underneath your shoulders and your knees under your hips. Keep your neck and back straight.
  3. Curl your toes under, gently push up your pelvis so that your butt is in the air, and let your stomach drop down.
  4. Carefully lift your head up so that you are looking up at the ceiling.
  5. Repeat 5-20 times

How it works:

This helps to stretch your abdominal muscles and back, which is especially useful for those with a stiff back.

7. Child’s pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Sit on your heels so that your butt is on top of them, with your knees slightly apart.
  2. Raise your arms and gently bend forward until your forehead touches the ground.
  3. Slowly press your chest onto your thighs.
  4. Hold for 1 minute.

How it works:

This works by stretching the lower back and hips and decreasing gas and bloating. It also helps with back pain, by stretching it out.

8. Downward-facing dog pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Start on your hands and knees, with your knees under your hips and your wrists under your shoulders.
  2. Curl your toes, push up your hips, and straighten your legs.
  3. Relax your neck to let your head hang, and move your shoulder blades back.
  4. Keep your butt high and sink your heels into the ground.
  5. Hold for 1 to 3 minutes.

How it works:

This position helps to strengthen your abdominal muscles, as well as stretch your shoulders and hamstrings.

9. Plank

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie down with your forearms and toes on the floor. Your elbows should be under your shoulders and your head relaxed.
  2. Tighten your abdominal muscles while keeping your torso straight with no bending.
  3. Make sure that your shoulders are down, and not up by your ears.
  4. Hold for 10 seconds.

How it works:

This strengthens the spine, an important part of reducing menstrual pain.

10. Happy baby pose

10 Exercises That Can Help Your Menstrual Cramps

What to do:

  1. Lie on your back with your knees bent into your stomach.
  2. Hold the outsides of your feet, open your knees slightly, and bring them up to your armpits.
  3. Make sure that your ankles are over your knees so that your shins are in line with the floor.
  4. Gently push your feet up into your hands as you gently pull your hands down.
  5. Hold for 1 to 2 minutes.

How it works:

Doing this will help to open your hips and groin, as well as give your spine a stretch, relieving you of lower back pain.

What are your tips for dealing with menstrual cramps? Did we miss anything from the list?



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