Period pain? Manage it with simple exercises from home!
In a previous article, we discussed the problem of dysmenorrhea and pain that immobilizes and restricts many women during menstruation. Intense pain and cramps feel like they are "pounding" the abdomen and lower back, even leading to nausea and gastrointestinal disorders. Headaches and heavy flow simply leave us with the feeling that we want to curl up in a warm place and stay alone until the ordeal passes!
Beyond a healthy diet and therapeutic herbs, we saw that exercise is equally important, as it relaxes muscles and improves blood circulation in the body. That's why we suggest some simple, beneficial **yoga** exercises that you can try. These exercises will improve the feeling of pain compared to the fetal, curled-up position on the couch or bed.
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Stand with your feet slightly wider than hip-width apart.
Bend your knees and lower your hips to the floor. Look at your feet and try to press your heels outwards, bringing your feet parallel.
Press your elbows into the inside of your knees and lengthen your torso. Hold this squat for five breaths.
Then, bring your right hand between your knees. Lower your right shoulder as far as possible under your right knee, so that your armpit reaches the knee. Wrap your right arm around your back with your palm facing outwards.
Extend your left arm as high as you can, bend your elbow and wrap the back of your palm around your back again.
Try to interlace your fingers behind your back and hold your left wrist with your right hand.
Stay for five breaths and stand up. Repeat with the opposite hand.
image credits: popsugar.com[/caption]
This exercise also works the thigh area, but additionally stretches the lower abdomen, where intense cramps occur.
Sit on the floor with your right knee bent and your left leg extended behind you.
Place your hands on your thighs and gently arch your back as if you want to make a bridge. You will feel a relieving stretch in your left thigh. If you feel any discomfort with this variation, then simply sit on the floor, lower your head, and extend both hands far in front of you.
image credits: popsugar.com[/caption]
Stretching the abs and front of the thighs also alleviates cramp pain.
Sitting on a mat, support your right hand behind your right heel or on the mat right near your right toes. Extend your left shoulder into the air.
Shift your weight forward onto your knees, so that the stretching becomes more intense in your abs, abdomen, and chest.
Drop your head back and stay for 5 breaths.
Switch sides, do the same, and lift your torso to relax.
image credits: popsugar.com[/caption]
If you feel cramps in your lower back, this gentle prayer exercise can offer you relief and relaxation.
Rest your forehead on the mat or turn your head to one side and hold for five breaths. Repeat the same for the other side.
image credits: popsugar.com[/caption]
This exercise allows for relaxation and improvement of spinal elasticity and provides relief in the lower abdomen and waist area.
Lie on your back and cross your right knee over your left. Rest the toes of your left foot on your right ankle, mimicking an eagle.
Extend your shoulders and arms, forming an inverted U, with elbows at a right angle and palms facing upwards, like cactus branches.
Slowly, lower your knees down to the left. Stay and turn your head to the right for 5 breaths. You will feel your spine stretch and soften.
Use your abs to lift and bring your knees back to the center.
Uncross your knees and cross them the opposite way with your left knee on top. Slowly lower your knees to the right and turn your head to the left, staying for another five breaths.
Body stretching helps blood circulation and flow to unblock, improving the feeling of pain. After the exercises, you can always take a warm relaxing shower, or rest with a warm compress on your stomach. The pain and heaviness in the lower back can be alleviated with proper support.
The **Christou1910 waist support belt** can hold the painful area, making it easier for you to move and helping you cope with your obligations, which may seem like a chore during these days!
The bandage creates hyperemia in the strained waist, helping the muscles in the spine to rest and relax.
Its design provides comfortable and free movement, with a modern, fresh design, inspired by oxygen molecules that supply the body with energy. This way, your body slowly recovers and is freed from the discomfort of pain!
The 4 flexible stays of the belt follow the natural movement of the body, while the extra side straps allow for the greatest possible freedom of movement, without losing essential waist support.
Try to make difficult days as bearable as possible for your body, add a small ally to your life that will relieve you!
**Yoga exercises for period pain:**
- **Frog Pose**
image credits: popsugar.com[/caption]
Stand with your feet slightly wider than hip-width apart.
Bend your knees and lower your hips to the floor. Look at your feet and try to press your heels outwards, bringing your feet parallel.
Press your elbows into the inside of your knees and lengthen your torso. Hold this squat for five breaths.
Then, bring your right hand between your knees. Lower your right shoulder as far as possible under your right knee, so that your armpit reaches the knee. Wrap your right arm around your back with your palm facing outwards.
Extend your left arm as high as you can, bend your elbow and wrap the back of your palm around your back again.
Try to interlace your fingers behind your back and hold your left wrist with your right hand.
Stay for five breaths and stand up. Repeat with the opposite hand.
- **Arching Pigeon**
image credits: popsugar.com[/caption]
This exercise also works the thigh area, but additionally stretches the lower abdomen, where intense cramps occur.
Sit on the floor with your right knee bent and your left leg extended behind you.
Place your hands on your thighs and gently arch your back as if you want to make a bridge. You will feel a relieving stretch in your left thigh. If you feel any discomfort with this variation, then simply sit on the floor, lower your head, and extend both hands far in front of you.
- **Camel Stretch**
image credits: popsugar.com[/caption]
Stretching the abs and front of the thighs also alleviates cramp pain.
Sitting on a mat, support your right hand behind your right heel or on the mat right near your right toes. Extend your left shoulder into the air.
Shift your weight forward onto your knees, so that the stretching becomes more intense in your abs, abdomen, and chest.
Drop your head back and stay for 5 breaths.
Switch sides, do the same, and lift your torso to relax.
- **Child's Pose**
image credits: popsugar.com[/caption]
If you feel cramps in your lower back, this gentle prayer exercise can offer you relief and relaxation.
Rest your forehead on the mat or turn your head to one side and hold for five breaths. Repeat the same for the other side.
- **Eagle Twist**
image credits: popsugar.com[/caption]
This exercise allows for relaxation and improvement of spinal elasticity and provides relief in the lower abdomen and waist area.
Lie on your back and cross your right knee over your left. Rest the toes of your left foot on your right ankle, mimicking an eagle.
Extend your shoulders and arms, forming an inverted U, with elbows at a right angle and palms facing upwards, like cactus branches.
Slowly, lower your knees down to the left. Stay and turn your head to the right for 5 breaths. You will feel your spine stretch and soften.
Use your abs to lift and bring your knees back to the center.
Uncross your knees and cross them the opposite way with your left knee on top. Slowly lower your knees to the right and turn your head to the left, staying for another five breaths.
Body stretching helps blood circulation and flow to unblock, improving the feeling of pain. After the exercises, you can always take a warm relaxing shower, or rest with a warm compress on your stomach. The pain and heaviness in the lower back can be alleviated with proper support.
Waist Support Belt
The **Christou1910 waist support belt** can hold the painful area, making it easier for you to move and helping you cope with your obligations, which may seem like a chore during these days!
The bandage creates hyperemia in the strained waist, helping the muscles in the spine to rest and relax.
Its design provides comfortable and free movement, with a modern, fresh design, inspired by oxygen molecules that supply the body with energy. This way, your body slowly recovers and is freed from the discomfort of pain!
The 4 flexible stays of the belt follow the natural movement of the body, while the extra side straps allow for the greatest possible freedom of movement, without losing essential waist support.
Try to make difficult days as bearable as possible for your body, add a small ally to your life that will relieve you!
