The last thing that may cross your mind when you have menstrual cramps is exercise. However, certain exercises are worth performing as they can reduce your discomfort. Whether you choose an active exercise such as walking, or a stationary exercise such as yoga, you may find yourself looking forward to exercising every month.
Endorphins
When you exercise, your body produces endorphins. Endorphins act as a natural pain killer and as the endorphin levels elevate, your pain level should lower. Aerobic exercises such as walking, biking, swimming and running can help to raise your endorphin level and reduce your pain. The endorphin benefits may build up with more activity, so instead of exercising only during painful periods, aim to exercise throughout the month.
Walking
Walking exercise is something you can perform anywhere for relief from menstrual cramps. Your heart and breathing rates should increase as you briskly walk for 30 minutes. To support your body, stand up tall and tighten your stomach as you walk. If the weather does not cooperate, you may walk indoors on a treadmill. For best results, aim to walk three times a week.
Stretching
A seated butterfly stretch may help to reduce menstrual discomfort. You perform this stretch by sitting on the floor with your knees bent and the soles of your feet touching. Your hands hold onto your ankles as you lean slightly forward to rest your forearms onto your shins. Your chest presses close to your legs as you rest in this stretch for 60 to 90 seconds. You can repeat as needed.
Yoga
Yoga Journal recommends Legs-Up-the-Wall pose to reduce your discomfort from menstrual cramps. To begin this pose, sit on the floor with your side toward a wall. You can sit on the floor or on two thickly folded blankets placed closed to the wall. To get into position, slowly lift your legs straight up onto the wall as you lie down perpendicular to the wall. Your blankets will be across your lower back. Your hands will rest on the floor with palms up next to your head. You can close your eyes as you breathe deep and hold this pose for five to 15 minutes.
References
- Target Woman: Painful Menstrual Cramps
- Yoga Journal: Legs Up the Wall Pose
- "The Complete Home Healer"; Angela Smyth; 1994
