Menstrual duration and pain vary from woman to woman. Although some lucky women are able to go through their menstrual days painlessly, for some women this process is quite painful. You will find that the exercises you can apply to relieve your menstrual pain will be very beneficial for you.
What Are Menstrual Cramps?
Menstrual cramps are very common in women of young age. However, it also occurs in older women. The main cause of menstrual pain is the contraction of the uterus by the secretion of a substance from the tissue inside the uterus. These uterine contractions are called menstrual cramps. The uterus is made entirely of muscles. Just as any muscle relaxes and contracts, the uterus relaxes and contracts. These contractions are especially frequent during menstruation. Pain can also start during menstruation, as the substances in our body increase even before menstruation. Generally, these pains diminish and end as the menstrual period continues.
Menstruation and the Importance of Exercise
During this period, you should especially do exercises to reduce bloating and cramping. Such exercises are very useful for you to alleviate menstrual pain. A light brisk walk will ease your menstrual pain.
Regular exercise will also help you lose excess weight and your menstrual cramps will decrease over time. Weight gain increases menstrual pain. Pilates will work your whole body and muscles. Regular pilates is very useful for preventing menstrual pain. You can reduce menstrual cramps by exercising the abdominal muscles and pelvis and doing stretching exercises.
Exercises You Can Perform
- Inhale while standing and lean forward from your hips. Bend down as far as you can with your legs straight and tense. Holding your legs with both hands, pull yourself inwards and breathe in and out regularly. You should stay in this pose for 1 minute. You have to continue breathing in and out.
- Sitting on the yoga mat, stretch your legs forward. Bend one of your knees, take your leg to the side and bring the sole of your foot closer to your abdomen. Lean your body forward, grasp your forward foot with your hands and press your toes. Inhale and move your head towards your knee. Repeat this pose several times.
- Sit on the floor with your feet together, knees bent, the tops of your feet touching the yoga mat. Inhale deeply, as you exhale, tilt your torso forward and towards the floor, and stretch your arms forward. Your hands should touch the floor. Get closer to the floor, releasing your neck. Relax by continuing to breathe regularly and calmly.
- Bend your knees slightly. Lie on your back with your feet flat on the floor. Straighten your upper back. Squeeze and release your buttocks and abdomen while lying on your back. In this position, count to 5 and exhale. After doing these movements, relax and repeat 10 times. This way, you will work your back and abdominal muscles.
- Lie down with your legs bent, legs hip-width apart. Control your breathing. As you inhale, pull your hips up and as you exhale, lower your hips. Repeat this movement 5 times.
- Lie on your back, bring your knees closer to your chest, pull and release. Exhale and relax your pelvis. Lean forward onto your legs. Bend down and exhale every 4-5 seconds. Bring your chin closer to your chest as you inhale and exhale. Pull your belly in as much as you can, moving your shoulders slowly.
It will be very beneficial for you to start these movements 1 week before your period and do them regularly, and you will have a much more comfortable menstrual period.