Dysmenorrhea or menstrual cramps are caused by changes in your hormones during your monthly period. Your hormones cause your uterus to contract and expel menstrual fluid. If you suffer from endometriosis, pelvic inflammatory disease, cervical stenosis or fibroid tumors, you could suffer painful cramps. Exercises can help relieve some of the pain associated with cramps, notes Healthy Living.
Stretches
Begin with stretches to relieve menstrual pain. Lie on your back and slowly raise both knees to your chest. Hold your knees against your chest for 5 seconds then slowly lower your legs. Repeat holding your knees 10 times. Stay on your back, bend your knees and place your feet flat on the floor. Stretch your arms out from your sides and slowly lower both knees to the right as close as you can to the floor. Hold the position for 20 seconds, keeping your shoulders flat on the floor. Slowly raise your knees to the starting position and lower them to your left, holding for 20 seconds. Repeat rotating your knees to the floor five times.
Aerobic Exercises
Try a power walk for 45 minutes for menstrual cramp relief, recommends Ygoy. Keep your head up, chest raised and keep your shoulders relaxed. Keep your elbows slightly bent and allow them to swing along with your stride. Take small fast steps, pushing off with your toes. Take deep, natural breaths to provide your body with oxygen. Biking for 30 minutes can also help with menstrual pain. Consider other aerobic exercises like swimming or dance to reduce the pain of cramps.
Yoga Positions
Using yoga poses that help balance the uterus can help relieve cramps that come along once a month. The Bow pose begins by lying on your stomach with your arms at your side and your palms facing the ceiling. Exhale while bending your knees and bringing your heels toward your bottom. Grab your ankles with your hands, keeping your knees at hip width. Inhale while lifting your feet away from your bottom and lifting your thighs from the floor. This lifts your upper body from the floor. Look straight ahead and keep your shoulders down. Hold the Bow position for 20 seconds then slowly lower your body back to the floor and relax. Repeat the Bow pose two or three times. The Cobra pose also helps with the pain. Lie face down on the floor with your elbows bent and your hands beneath your shoulders, palms on the floor. Inhale as you straighten your arms, raising your upper body off the floor, keeping your pelvis, hips and legs on the ground. Look straight ahead with the back arched slightly, holding the pose for 15 seconds. Slowly relax to your starting position and repeat the Cobra two or three times.
Relaxation
Deep breathing exercises can help with relaxation and relief of menstrual cramps. Sit in a comfortable position with your back straight or lay on your back on the floor. Place your hands on your chest and stomach. Breathe deep from your abdominal region, pulling the air in through your nose. Feel your stomach push out, raising your hand. Your chest should move very little. Push all the air out through your mouth using your stomach muscles. Continue the deep breathing, slowly drawing the air in and out of your body as you allow yourself to relax.
References
- Healthy Living: Menstrual Cramps: Use Vitamins, Herbs and Exercise
- Ygoy: Reduce Period Pains Through Exercise
- MayoClinic.com: Premenstrual Syndrome: Lifestyle and Home Remedies
- Columbia University Medical Center: Dysmenorrhea (Menstrual Cramps)
- Waddell Chiropractic Clinic: ThermaKinetics -- Abdominal Stretching Exercises for Menstrual Pain
