Experiencing menstrual cramps is a regular part of every woman’s life. Menstrual pain is caused during the monthly cycle of your periods. The severity of pain differs from person to person. Some women experience a throbbing pain for 1-2 days after they get their periods, while others may feel excruciating pain in lower abdomen and back for a day or two.
Sometimes menstrual cramps also cause nausea, weakness and low blood pressure. It interferes with your daily routine which can be frustrating. One easy and simple way of easing menstrual cramps is to exercise. It may sound strange but exercising during menstruation can relieve the cramps to a large extent. Exercise helps to stimulate the secretion of Endorphins, which are natural pain reliever.
Simple Exercises To Relieve Menstrual Cramps
Kegel exercises help to strengthen your pelvic muscles. You can perform these exercises anytime, anywhere. To perform Kegel exercise – Tighten your pelvic muscles as if you are trying to hold the urine.
Hold it for 1-2 minutes, release and repeat. You can do this exercise for 10 -20 times twice a day to relieve menstrual cramps.
Aerobic exercises like swimming, walking, cycling and jogging increases the endorphin level and help to relieve menstrual cramps.
You should aim to perform aerobic exercises three times a week to build up your stamina and to maintain Endorphin level in the body. Avoid rigorous exercises like jogging, swimming and cycling during the menstrual flow, instead do brisk walking for 15 minutes every day.
Yoga Exercises To Relieve Menstrual Cramps
Certain Yoga exercises help to improve the flexibility of pelvic muscles and reduce stress to relieve menstrual cramps.
You can do them during the menstrual flow and should continue to do so even afterwards.
Sit straight with your knees folded and the soles of your feet touching each other near the groin. Move your knees up and down like a butterfly flaps its wings. Repeat as many times as you feel comfortable. This pose releases stress and stiffness from hip joints to relieve menstrual cramps.
Sitting in the same position, wrap your hands around the feet, inhale and bend forward while exhaling. Try to touch your forehead to the floor. Do not strain yourself. Hold the pose for 5 seconds and repeat. Do as many rounds as you can comfortably do to relieve menstrual cramps.
Sit in knees down position, fold your legs behind you and place your hips between your feet. Take a deep breath and lift your torso up, place your hands behind the waist for support. Slowly bend backwards from the waist and put your chest out, fix your gaze towards the ceiling and with every deep breath try to bend a little more till you are in a comfortable pose. Hold for a few seconds. Exhale and straighten your back.
To counter Camel pose, take a deep breath, bend forward while exhaling. Stretch your arms out and place them on the floor. Bend till your head touches the floor. Stay in the pose for a few seconds, inhale and come back to starting position. Take care not to exert or strain yourself while doing any of the above mentioned exercises. Maintain a regular regime of these exercises to relieve menstrual cramps.