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The 6 best exercises to relieve menstrual pain

Most women have to cope, approximately every 28 days, with the painful and uncomfortable symptoms of menstruation.

Recurrent pain in the body, mood swings and fluid retention often interrupt daily activities, and prevent them from performing normally.

Colic is the most common discomfort and, although they all develop differently, they are usually described as having severe pain in the lower abdomen and

Although the most recurrent reaction to relieve them is to rest in a comfortable place, it is

This type of activities promote a feeling of relaxation, while improving the circulation and balance of the body’s inflammatory processes.

In addition, everything indicates that they increase the production of endorphins , chemical substances secreted by the brain to calm pain, relax muscles and improve mood.

Since many are unaware of the recommended positions to control this problem , here we want to share in detail the 6 best.

Practice them!

1. Child’s posture

The 6 best exercises to relieve menstrual pain

Also known as Balasana in yoga, it is a position that improves

How to do it?

  • Get on your knees on the mat, the width of your hip, and lean forward, while you stretch your arms towards your head.
  • Rest your forehead on the floor and, maintaining your posture, perform 5 or 10 slow and deep breaths.

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2. Recumbent warrior with support

This interesting position, known in yoga as Supta Virasana , relaxes the muscles of the pelvis, abdomen and back.

It also serves as a stretch for the thighs, the psoas, the knees and the ankles.

How to do it?

  • Use a long pillow or some blankets or folded sheets to support your back and neck.
  • Sit on your legs, with your heels attached to your buttocks.
  • Put your hands on your sides and take a couple of deep breaths.
  • Keep your head facing the ceiling and back as upright as possible.
  • Hold for 3 to 5 minutes, while performing continuous paused breathing.

3. Head towards the knee

The 6 best exercises to relieve menstrual pain

This simple relaxes the abdominal and lower back muscles, which helps us to reduce menstrual pain.

How to do it?

  • Seat the hip well, keeping the ischiums flat on the floor.
  • Flex the right leg, with the foot resting on the left groin.
  • Flex the trunk forward, keeping the back straight.
  • Make the face almost on the knee and hold the position for two minutes.
  • Change your leg and repeat it.

4. Sitting angle posture

This relaxation posture improves circulation, combats fluid retention and helps soothe abdominal swelling.

It is recommended to fight the pains of relaxes the muscles and, at the same time, improves the mood.

How to do it?

  • Sit on the floor, with your legs together and then open them as much as possible.
  • Put a folded blanket or pillow in front of you, and flex the trunk in such a way that the forehead is against the point of support.
  • Lean to the right, touching the foot with both hands.
  • Then, return to the starting position and do it to the left and toward the center.
  • Hold the posture two minutes on each side.

5. Bridge with support

The 6 best exercises to relieve menstrual pain

The lifting of the pelvis or bridge is a well-known exercise for its benefits for muscle relaxation and toning.

It has benefits against pain, inflammation and muscle flaccidity problems.

In addition, emotionally decreases

How to do it?

  • Lie on your back, with your legs bent and your arms at your sides.
  • Put a support under the buttocks and raise the pelvis towards the ceiling.
  • Stay in the same position for 5 minutes and rest.

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6. Knees to the chest

Also known as the posture to release the wind, it is an exercise that benefits the internal organs as it improves circulation.

Its practice relaxes the strengthens the muscles of the lower back and calms menstrual cramps.

How to do it?

  • Lie on your back, with your back straight on the floor and, with a slow movement, bring your knees to your chest.
  • Hold the legs hugged towards the chest, perform 8 breaths and return to the initial position.

Go ahead and put all these exercises into practice and see that they have many positive effects on your well-being during the menstrual period.

The 6 best exercises to relieve menstrual pain