Most women experience a lot of menstrual pain, which usually focuses on the belly and lower back, so many women take painkillers for this pain. Since we at Fitness Garage care about your mental and physical health, today we bring you some yoga exercises to reduce this pain and help improve your mood and your day overall.
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What are the symptoms of menstrual pain?
Menstrual pain comes from contractions in the uterine wall caused by no ovulation during the period.The symptoms are:
- Painful muscle cramps in the belly.
- Pain in the pelvis.
- Some discomfort in the lower back.
- Some hormonal imbalance that causes psychological symptoms like anxiety and quick irritation.
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Here are 7 poses to help ease menstrual cramps :-
First exercise: Supine Spinal Twist
How to do the exercise :-
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Lie down on the floor with your legs together.
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Stretch your arms out beside your body.
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Bend your knee toward your chest.
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Move your knee as far left as you can then as far right as you can
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Tighten your belly muscles.
Note: If you feel an uncomfortable twist, try doing this pose with one leg and the other leg straight on the floor.
Second exercise: Happy Baby Pose
How to do the exercise:-
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Lie on your back on the floor.
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Bend your knees to bring your thighs closer to your chest.
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Spread your knees as wide as you can.
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Hold the edges of your feet.
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Gently sway from side to side.
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You will feel some massage in your lower back.
Third exercise: Child’s Pose
How to do the exercise :-
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Support your body on the ground with your knees and the tops of your feet.
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Keep your hands parallel with your shoulders.
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Lower your hips toward your heels.
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Stretch your arms out on the ground.
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Return back to the starting position.
Exercise 4: Legs-up-the-Wall Pose
How to do the exercise:-
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Lie on your back next to a wall.
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Lift your legs up against the wall.
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Place your hand next to your body.
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Bend your knees on the wall at a 90-degree angle.
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Straighten your knees up against the wall again.
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Relax fully on the floor.
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Breathe slowly for two minutes.
Exercise five: Reclined Hero Pose
How to do the exercise:
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Bend your knees to the sides of your body and sit on your sit bones.
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Keep your knees in position and lean your upper body down and back.
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Place your hands on your head as you lower down.
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Lie back flat on the floor.
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Hold for one minute.
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Return to the starting position
Exercise 6: Reclined Bound Angle Pose
How to do the exercise:-
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Lie on your back.
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Bend your knees a little so the soles of your feet touch.
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Bring your heels toward your butt.
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Hold the bottoms of your feet and move from lying down to sitting up.
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Lie down again while keeping your knees bent.
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Hold for a few seconds.
Exercise seven: Garland Pose
How to do the exercise:
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Stand straight with your feet hip-width apart.
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Turn your heels inward.
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Bring your hands together in front of your chest.
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Lower yourself down until your butt almost touches the ground.
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Stand up straight again.
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Keep your hands and feet in position while going up and down.
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Keep doing this exercise for two minutes.
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There are some things you should avoid during your period:
There are things to do and things to avoid during your period, which include:
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You should track your period and be prepared for it.
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Drink enough water during your period.
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Try to manage your mood swings during your period in healthy ways, like walking or reading.
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Stop taking painkillers without a doctor's prescription.
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Nutrition is important during your period, so don’t skip your meals.
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Get enough rest to cope with period pain.
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Pick the exercises that suit you from the previous ones to ease period pain.
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Don’t increase period pain with exercises targeting your abs or back during your period.
Listen to your body well during your period. When you feel tired, take a rest. Be kind to your body always. Try to drink more water and warm drinks and cut down on sugar during your period because it causes more cramps. Relax as much as you can. Follow the Fitness Garage Facebook page, to learn a lot of tips for taking care of yourself.
