Lower abdominal throbbing or cramping pains are known as menstrual cramps (dysmenorrhea). Exercise during menstruation helps ease pain, enhance general health, and maintain serotonin levels in the body. Choose pain-free workouts that do not add to your body’s stress level and do not interfere with the regular course of your menstrual cycle; if they do, lessen the intensity.
Many girls and young women get cramps when they are on their periods. Typically, the lower back, upper legs, pelvis, and belly of the body hurt when you have cramps. The discomfort typically hurts the most on the day before and the first day of the period.
You might not feel like going to school if your cramps are severe (and quite painful). Instead of skipping class, consider stretching and light to moderate exercise to ease the pain brought on by cramps.
During the first few monthly days, when bleeding and discomfort are typically heavier, you may feel less energy than usual. Running and other vigorous exercises may not be recommended. Yoga and these 9 Excercise For Menstrual Cramps can be helpful alternatives for easing cramping pain. Additionally, yoga lowers stress and increases flexibility and muscle strength.
Top 9 Exercises To Prevent Menstrual Cramps
The lower back muscles, which are prone to cramping during the menstrual cycle, can be strengthened and stretched by performing this exercise, according to Curry. As you lay flat on your back with your feet flat on the ground, your knees should be bent. Lift your bottom into the air while slowly raising your hips. Hold at the peak for a brief period. Then, reverse the decline gradually—4 rounds of 12 repetitions each.
Cow Pose Exercise
Get down on your knees. Ensure that your knees are under your hips and your hands are beneath your shoulders. While slowly stretching your head and bottom to the ground, take a deep breath and drop your belly toward the floor.
Another quick and simple method for reducing period cramps and lifting a negative mood is to take a long, leisurely stroll.
Put on some sneakers, and try to go for a 20 to 30-minute walk—or longer, if you can. Enhancing blood circulation and increasing the release of endorphins, or “feel-good” hormones, aids in reducing bloating and pain.
Cobra Poses Exercise
In the cobra position, your feet should be together, and your legs should be straight. Your hands ought to be placed beneath your shoulders. Lift your head and shoulders by pushing yourself up with your hands. Draw a deep breath. Hold this position for as long as you feel comfortable, between 30 and 60 seconds. Then go back to lying like before. Deep breathing is recommended. When you breathe, try to fill the belly.
Your feet should be broader than hip-width apart as you lay on the ground. Lift your hips slowly off the ground and upward, then slowly let go of each vertebra one at a time. For one to two minutes, slowly raise and lower.
A Thigh Dance
Kneel down with your bottom on your heels; your knees hip-width apart. Rolling your hips softly forward and backward requires lifting your hips a few inches off your heels. Rolling your hips forward and letting out a powerful breath should be done while contracting your abdomen. Continue at a slow pace 30 times.
While resting on your back, raise your legs straight up above your hips. While engaging your abs, raise your head, neck, and shoulders off the floor. Begin by slowly lowering one leg to the floor, then delicately scissoring the other two legs. You might hold on to each leg as it approaches your chest to add more stretch and support. Try to scissor your legs up and down for 30 seconds.
This one will also feel great if you have PMS symptoms because it “provides a very gentle stretch to the back and abdomen.” Laying on your back with your feet flat on the ground, your knees should be bent. Learn one knee slightly toward the other. Turn your head to the opposite side. Three to five counts should be held.
Toes On Fire
To relax your ligaments, tuck your toes under. Unbelievable as it may seem, relaxing your feet may assist with cramps. Our feet “retain a lot of hormones and tension.” Consequently, it might be beneficial to let our feet rest for a while. Kneel with your feet tucked under and sit up straight. Hold this position for 30 to 60 seconds to loosen up your feet’s ligaments and fascia. Shake it out and do it two or three more times.
Menstruating individuals frequently have cramps. The hormonal changes that take place during your menstruation could be the cause of them. However, you do not have to accept period pain as a fact of life. Exercise is one of several tried-and-true methods for treating period cramps. Try these 9 Menstrual Cramps Exercises. Then, you can go over other options with your healthcare provider.