Menstrual Cramps: The following exercises can be favorable for relieving menstrual cramps that condition women’s well-being and usual activities. Performing them frequently can moderate symptoms during the menstrual cycle.
Every 28 days, most women have to deal with severe menstrual cramps and other symptoms of menstruation—mood swings, lower back pain, fluid retention, headache, and breast swelling, among others.
A summary of a study by the Autonomous University of Tamaulipas confirmed that the symptoms usually occur before menstruation trigger irritation, anxiety and low self-esteem. Furthermore, PMTS (premenstrual tension syndrome) affects women in the reproductive stage and causes physical, mental and social alterations. Therefore, this can cause the woman to be demotivated and unwilling to carry out her activities during those days.
It should also note that colic is joint discomfort. Although some develop differently, they are usually described as pain or muscular contraction in the lower abdomen and back. Again, there are a series of exercises or stretches as tips that can help relieve this type of discomfort.
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How Can Exercise Help Improve Menstrual Cramps?
Although rest and rest during the first day of the cycle helps to improve menstrual discomfort, a study published by The National Center for Biotechnology Information (NCBI) indicates that it will prove that physical exercise could have many benefits.
Exercise helps relax those contracting muscles while improving circulation and balancing the body’s inflammatory processes. In addition, it can increase the production of endorphins, chemicals secreted by the brain to relieve pain, relax muscles and improve mood.
Postures or stretches to relieve menstrual discomfort
Listed below are some poses or stretching exercises to help relieve menstrual cramps.
Child’s Pose
Also known as Balasana in yoga, Child’s Pose improves circulation, relaxes the lower back, and provides a sense of relief both physically and psychologically. So it is because the head will
How To Do It?
- First, use a long pillow or folded blankets to support your back and neck.
- Second, sit on your legs with your heels against your buttocks.
- Third, put your hands at your sides and take a couple of deep breaths.
- Then, keep your head looking towards the ceiling and your back as straight as possible.
- Finally, hold the pose for four cycles of conscious breathing.
Head To Knee -Menstrual Cramps
This stretch helps relax your abdominal and lower back muscles. In addition, it can contribute to the oxygenation of the body, which positively affects relaxation during menstrual contractions.
How To Do It?
- First, set the hips down while keeping the sit bones flat on the floor.
- Second, bend your right leg while resting your foot on your left groin.
- Then bend your trunk forward with your back straight.
- It is important to note that you necessity be flexible to touch your leg with your trunk. Therefore, letting your body go as far as possible without forcing your posture and relaxation is recommended.
- Lastly, hold the position for five breath cycles and change the leg to perform it in the opposite mode
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Seated Angle Posture
This relaxation posture improves circulation, combats fluid retention and helps mild abdominal swelling. In addition, it will recommend combating the pain caused by menstruation since it relaxes the muscles and, at the same time, improves mood.
How To Run It?
- Then, place a pillow in front of you and flex your trunk until you lean on it.
- Then lean to the right while reaching for the foot with both hands.
- Finally, please return to the starting position and do it to the left.
- Hold the pose on each side for three breath cycles.
Bridge With Support -Menstrual Cramps
The pelvic lift or bridge lift is an exercise known for its benefits for muscle relaxation and toning. In addition, it can act against pain, inflammation and muscle flaccidity problems. In addition, on an emotional level, it reduces anxiety and fatigue.
How To Do It?
- Then put a support under the buttocks (such as a book) and raise the pelvis towards the ceiling.
- Lastly, stay in this pose for six breath cycles and then rest.
Knees To Chest -Menstrual Cramps
In addition to being called a posture to release the wind, it is an exercise that benefits the internal organs since it improves circulation. For example, its practice relaxes the spine, strengthens the lower back muscles, and calms menstrual cramps.
How To Do It?
- The main thing is to lie on your back with your back straight on the floor while, with a slight movement, you bring your knees to your chest.
- Then, hold the legs hugged towards the chest while doing six breathing cycles.
Conclusion
As you can see, even during your period, doing gentle exercises to keep discomfort at bay is possible. Therefore, it is worth incorporating them into your routine, along with a light walk of about 30 minutes, so that you can feel good and carry out all the activities you want.
Come on, try it and see for yourself its benefits. Also, remember that your body benefits from daily exercise and your mind does too.