5 Exercises To Include In Your To-Do List!

Feb 08, 2023

Creative Team

5 Exercises To Include In Your To-Do List!

exercises for period cramp relief

The worst part is that your uterus feels like it's trying to murder you from the inside out. Your head is pounding, and your back hurts all the time. While your period cramps may be begging you to lie in bed all day, exercise may really help you feel better.

How Yoga Helps?

Yoga is especially good for this because it helps to reduce pain. Yoga includes deep breathing, which aids in reducing the effects of tissues lacking oxygen, one of the main causes of cramps.

Spend 5 minutes working your way through these following simple stretches and exercises to say adios to period cramps.

Exercises For Period Cramp Relief

#1_FORWARD BEND

STEP 1- Place your feet together and hold your arms at your sides.

STEP 2- Place your feet firmly on the ground, take a deep breath, and raise your arms to the ceiling.

STEP 3- As you lean forward from your hips to reach the floor, exhale and bring your arms out to the sides. Kneel if you are unable to reach the floor.

(DO THIS & HOLD FOR WHOLE ONE MINUTE)

#2_SUPPORTED-HALF-MOON

STEP 1- Place your left side against a wall while you stand.

STEP 2- Gently bend forward while bringing your left hand's fingertips to the ground. Lift your right leg to hip height behind you at the same time.

STEP 3- Turning to the right, stacking the right hip on top of the left, extending the right fingertips toward the ceiling, and resting the left palm (or fingertips) on the ground. Maintain flexed right foot while breathing normally.

(DO THIS & HOLD FOR 30 SECONDS. THEN SWITCH SIDES; REPEAT)

#3_HEAD-TO-KNEE POSE

STEP 1- Sit with your legs outstretched.

STEP 2- Place right foot inside of left upper thigh while bending right knee.

STEP 3- Exhale and raise your arms in the air.

 

STEP 4- After that, exhale and lean forward, placing your forehead on your left thigh (or on a pillow).

(DO THIS & HOLD FOR 30 SECONDS. THEN INHALE TO SIT UP. SWITCH SIDES; REPEAT)

#4_WIDE-ANGLE-FORWARD BEND

STEP 1- Keeping your legs spread as widely as possible, sit up straight on the floor (sit on a small pillow if this feels uncomfortable).

STEP 2- After inhaling, extend your arms upwards and to the sides.

STEP 3- Exhale and lean forward, putting your hands on the ground and stretching your arms in front of you.

STEP 4- Avoid sliding your knees inward toward you. Keep them pointing up toward the ceiling.

STEP 5- Lower your forehead toward the floor (if you can't reach the floor, place it on a cushion or a block).

(DO THIS & HOLD FOR WHOLE ONE MINUTE)

#5_RECLINED-BOUND-ANGLE POSE

STEP 1- Place a pillow on top of a blanket that has been rolled up horizontally at the base of the back.

STEP 2- Gently put your spine back onto the blanket with your head resting on the pillow after bending your knees to bring your feet's bottoms together.

 (SPEND A MINUTE RELAXING & BREATHING NORMALLY)

The Bottom Line

Try moderate-intensity aerobic exercises like walking or mild running on lighter menstruation days. This kind of exercise can lessen cramping pain and bloating (excess water weight). Your blood circulation and the production of endorphins, or "feel-good hormones," are both improved by aerobic exercise. Together, these helps lessen headaches and lift your spirits.