Exercises for uterine cramps help you relieve pain naturally. These cramps occur in some women before and during their menstrual cycles. Pain caused by uterine cramps can interfere with daily tasks; it is the most frequent cause of lost time at school and work for women in the United States who are between 13 and 29 years of age, according to MedlinePlus.
Standing Forward Bend
Stand with your feet together or no more than shoulder-width apart. Inhale and raise your arms over your head. Exhale and hinge at your hips to bend forward and bring your nose as close to your knees as comfortably possible. Place your hands on the floor, on your ankles or on your shins for balance, depending on your level of flexibility. Breathe deeply for up to one minute; bend your knees slightly and roll up slowly to a standing position.
Pelvic Rocking
Pelvic rocking exercises can be accomplished by doing the yoga pose sequence called cat-cow. To assume the starting position, get into a quadruped position with your palms directly underneath your shoulders, your knees directly underneath your hips and your back flat. Exhale and round your spine up like a cat as you relax your head toward the floor. Inhale and gently lift your head and tailbone toward the ceiling to arch your spine like a cow as you look up. Repeat using your breath as a guide for up to one minute.
Seated One-Legged Forward Bend
Sit on the floor with your right leg extended in front of you and the sole of your left foot against your right inner thigh, with your heel as close to your perineum as possible. Inhale, raise your arms over your head and straighten your posture to assume the starting position. Exhale and hinge at your hips to bend your torso over your right leg and bring your nose as close to your knees as comfortably possible. Grab your feet, ankles or shins depending on your level of flexibility. Relax and hold this position for 30 seconds. Inhale and with a flat back return to the starting position. Exhale, relax your arms to the floor and repeat on the other side.
Reclined Bound Angle Pose
On your bed, lie comfortably on your back with your head propped up with a pillow for the reclined bound angle pose. Extend your arms to form a 45-degree angle with your body and turn your palms upward. Bend your knees so your feet are flat on the mattress and relax to splay your legs open into a passive butterfly stretch. Breathe deeply and relax from one to five minutes in this position. Roll onto your right side and push yourself up to a seated position with your hands to come out of the reclined bound angle pose.
References
- "Fitness"; 5-Minute Workout: Relief from Cramps, Forward Bend; November 2006
- "Fitness"; 5-Minute Workout: Relief from Cramps, Head-to-Knee Pose; November 2006
- "Fitness"; 5-Minute Workout: Relief from Cramps, Reclined Bound Angle Pose; November 2006
- "Yoga Journal"; Cat Pose
- MedlinePlus; Painful Menstrual Periods; Susan Storck; September 2009
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