If you have a heavy period, you may experience painful period cramps that leave you feeling bloated and miserable every month. Instead of suffering through the pain, get moving. Stretching may help relax your muscles and reduce the pain of period cramps, bloating and backaches associated with menstruation. Consult a doctor before trying any new exercises, especially if you have health problems.
Lunge
Stretching your legs in a lunge position will help stretch the iliopsoas muscles around the pelvis. Your tight iliopsoas muscles may be making your period especially painful. To loosen the muscles and reduce cramps, stand up straight with your feet a little more than shoulder-width apart. Turn your body to the right while keeping your legs still, so you are facing your right leg. Bend your right knee until you feel a stretch. As you breathe in, lower your torso toward your leg. When you breathe out, bring your torso back up again. Repeat on the opposite side.
Head-to-Knee Stretch
Sit down on a towel or yoga mat with your knees straight and your legs out in front of you. Bend your right knee and place your right foot in between your right and left thighs. As you take a deep breath, extend your arms and lift them up over your head. As you exhale, bend forward at the hip and lean your upper body over your left leg. If possible, bring your face down to your left thigh. Hold the stretch for 30 seconds while you breathe in and out slowly. As you sit back up, breathe in deeply. Repeat with the opposite leg.
Ball Curl
Sit down on the floor with your knees bent so you are sitting on your heels. Lean your body to the ground so your torso is on top of your upper legs. Touch your forehead to the ground, then reach your arms around behind you, next to your buttocks. Breathe in and out as you relax in this position. When you feel comfortable and relaxed, slowly get up. Repeat as necessary throughout the day to relax your body.
Straddle Forward Bend
Sit down on the floor in a straddle position, with your legs out as far as you can. If this position hurts your back, sit down on a pillow. As you inhale, bring your arms up to your sides and up to the ceiling. As you exhale, bend forward at the hips as you stretch your arms out in front of you before putting your palms on the ground. Stretch your torso forward until your forehead is resting on the ground. If you are not flexible enough, place a pillow underneath your head. Hold the stretch for one minute, then release.
References
- "The Doctor's Book of Home Remedies"; Deborah Tkac; 1990
- "Fitness"; Editors of "Fitness"; 5-Minute Workout: Relief from Cramps; 2011
