Experiencing menstrual cramps is a common discomfort for most of the women during their menstrual cycle. While you can take over-the-counter meds to ease the discomfort, it may lead to side effects in long run. Certain targeted exercises to relieve menstrual cramps are effective and natural. Exercises like walking, yoga, and gentle stretching can improve blood flow, relax muscles, and trigger the release of natural painkillers called endorphins. Coupled with immediate relief tips, these period cramp exercises offer a holistic approach to managing menstrual discomfort and promoting a healthier menstrual cycle.
So, let’s explore the best exercises to relieve menstrual cramps for females of every age. Also, learn the immediate relief methods with action steps to follow with exercise to reduce period pain.
Table Of Contents
1. What Exercise Is Best For Period Cramps?
2. How Do You Get Immediate Relief From Period Cramps?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
What Exercise Is Best For Period Cramps?
Let’s explore these exercises to relieve menstrual cramps for every age female:
1. Supine Twist
The Supine Twist is a gentle yoga pose that can help alleviate period cramps by stretching the lower back and hips while enhancing adequate relaxation. This pose can also significantly improve digestion and relieve tension in the abdominal area. Variations include using props like pillows or bolsters under the knees for added support or extending the top leg straight instead of keeping it bent.
Steps to Perform Supine Twist for Period Cramps:
1. Lay on your back with both arms extended, forming a T-shape with your body.
2. Bend your knees and draw them towards your chest.
3. Slowly lower both knees to one side, keeping your shoulders grounded.
4. Hold the twist for 30 seconds to 1 minute, focusing on deep breaths.
Also Read: Exercises To Try Glute Workouts For Women | ToneOpFit
2. Pilates
This focus on strengthening the core muscles, improving posture, and enhancing flexibility can all be beneficial for managing period cramps. Pilates can help alleviate discomfort and promote better circulation by targeting the abdominal and pelvic muscles. Variations include modifying the intensity of exercises based on individual comfort levels and incorporating props like resistance bands or stability balls.
Steps to Perform Pilates for Period Cramps:
1. Start with a neutral spine position, lying on your back with knees bent and feet straight on the surface.
2. Engage your major core muscles and slowly lift one leg once, then try alternating between legs.
3. Perform pelvic tilts, bridging, and leg circles to strengthen the abdominal and pelvic muscles.
4. Focus on controlled movements and proper breathing throughout the exercises.
5. Modify exercises as needed to avoid strain or discomfort.
3. Lower Back Stretching
Stretching the lower back muscles can help alleviate tension and discomfort associated with period cramps. Lower back stretches can relieve cramping sensations by increasing flexibility and blood flow to the area. Variations include using props like yoga blocks or a chair for support or incorporating gentle twists for added benefits.
Steps to Perform Lower Back Stretching for Period Cramps:
1. Stand with your feet hip and width distant and knees slightly bent.
2. Slowly bend forward at the hips, reaching towards the floor or shins with your hands.
3. Hold the stretch for 15-30 seconds, focusing on breathing deeply and relaxing the lower back muscles.
4. Gently come back to the starting position and repeat as needed.
5. To add a twist, place one hand side on the opposite knee and gently rotate your torso, looking over your shoulder. Hold for a few breaths and switch sides.
Also Read: Impactful Stretching Exercises In Yoga For Flexibility | ToneOpFit
4. Kegel Exercise
These kegel exercises target the pelvic floor muscles, which can help improve pelvic health and alleviate period cramps. By strengthening these muscles, Kegels can also reduce urinary incontinence and enhance sexual function. Variations include adjusting the duration and intensity of contractions based on individual comfort levels.
Steps to Perform Kegel Exercise for Period Cramps:
1. Sit or lie comfortably with your pelvic muscles relaxed.
2. Contract your major pelvic floor muscles by squeezing as if trying to stop the urine flow.
3. Hold the contraction for 5-10 seconds, then relax for the same duration.
4. Repeat the contractions 10-15 times, gradually increasing the duration and number as you build strength.
5. Aim to perform Kegels several times throughout the day, incorporating them into your daily routine.
5. Child's Pose
It is a restorative yoga pose that stretches the back, hips, and thighs while promoting relaxation and stress relief. This pose can help alleviate period cramps by gently stretching the abdominal muscles and promoting circulation to the pelvic area. Variations include widening the knees for a deeper stretch or using props like a bolster or folded blanket for support.
Steps to Perform Child's Pose for Period Cramps:
1. Begin on your hands straight and knees in a tabletop position.
2. Slowly sit back on your heels, lowering your forehead to the surface and extending your arms.
3. Keep your knees together or widen them slightly to create space for your belly.
4. Hold the same pose for nearly 30 seconds to 1 minute, focusing on deep breathing and relaxing the entire body.
5. To deepen the stretch, walk your hands to one side, feeling the stretch along the opposite side of your body. Hold for a few breaths and switch sides.
Also Read: Know The Best Gym Workouts For Women | ToneOpFit
How Do You Get Immediate Relief From Period Cramps?
Note these recommended measures to take with exercises to relieve menstrual cramps for reference:
Immediate Relief Methods | Action Step | Additional Tips |
Take Natural pain relievers | Hing oil is a natural and effective remedy for period cramps and PMS symptoms that also reduces inflammation, controls mood swings and regulates flow. | Start taking 1-2 days before the periods till the symptoms persist. |
Apply heat | Use a heating pad or warm bath to relax tense abdominal muscles, easing cramping sensations. | Be cautious with heat application to avoid burns; opt for warm, not hot, temperatures. |
Engage in light exercises | Walking or gentle stretching promotes blood circulation and releases endorphins, naturally easing discomfort. | Listen to your body and avoid vigorous exercise if it exacerbates your cramps. |
Stay hydrated every day | Drink the required water to prevent excessive dehydration, which can worsen muscle cramps. | Herbal teas can also adequately contribute to your fluid intake and provide additional benefits. |
Herbal teas | Ginger or chamomile teas have anti-inflammatory and soothing properties, aiding in relieving period discomfort. | Experiment with different herbal teas to find which ones work best for you. |
Practice relaxation techniques | Deep breathing or consistent meditation can reduce stress and muscle tension and improve cramps. | Incorporate relaxation techniques daily to manage period pain more effectively. |
Gentle abdominal massage | Massaging your lower abdomen in circular motions promotes relaxation and improves blood flow, easing cramps. | Use calming essential oils like lavender for added relaxation benefits during the massage. |
Acupressure points | Apply pressure to specific points, such as the area between your thumb and index finger, known for pain relief. | Research proper acupressure techniques or consult with a trained professional for effective relief. |
Also Read: Top Exercises For PCOD With Workout Plan & Tips
Expert’s Advice
I recommend incorporating exercises such as walking, yoga, and Pilates to alleviate menstrual cramps by enhancing blood circulation and relaxing muscles. Equally vital is maintaining a balanced diet, emphasising plenty of fruits, fresh vegetables, and required whole grains while moderating caffeine and alcohol intake. Individuals can effectively manage menstrual discomfort by combining these exercises with nutritious eating habits.
Health Expert Aditi Upadhyay
The Final Say
Ultimately, exercises like walking, yoga, Pilates, stretching, pelvic floor exercises, and cycling can effectively reduce menstrual cramps by enhancing blood flow and relaxing muscles. Choosing activities that feel good for your body and staying hydrated and relaxed is crucial. If cramps persist, seek advice from a healthcare professional. With regular gentle exercise, you can manage menstrual cramps and feel better during your period.
FAQs
1. What are the exercises to relieve period cramps?
Walking, specific yoga, pilates, and gentle stretching are great exercises to relieve period cramps by improving blood flow and relaxing muscles. Strengthening exercises for the pelvic floor, like Kegels, can also help.
2. Can yoga be one of the exercises for period pain relief really help with menstrual cramps?
Absolutely! Yoga poses such as child's pose, cat-cow, and gentle twists can improve circulation, reduce muscle tension, and lessen cramp discomfort.
3. Do pelvic floor exercises for menstrual pain relief work?
Strengthening your body’s pelvic floor muscles with exercises like Kegels may reduce the severity of menstrual cramps over time.
4. Which aerobic exercises are recommended for easing menstrual cramps?
Light aerobic exercises like guided swimming or cycling can increase endorphin levels, which may help alleviate pain and improve your overall wellness during menstruation.
References
- Exercise during a period: Tips, benefits, and more (medicalnewstoday.com)
- Exercise for dysmenorrhoea - PMC (nih.gov)
- Exercise for period pain: New evidence to support exercising to reduce painful cramping - Evidently Cochrane
- Yoga Exercises and Menstrual Cramps (nationwidechildrens.org)
- Exercises for Period Cramps: Tips for Pain Relief (hingehealth.com)
- Exercise: SOS for Menstrual Cramps (webmd.com)
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