• 28 August, 2023
• By Admin

Exercises To Manage Menstrual Pain

Dysmenorrhea is a medical condition that has a direct negative influence on the life’s quality of a woman. Despite the fact that medications are very helpful, they are no match to the benefits that come with exercising, especially exercising on a regular basis. Below are some movements that can be of assistance when it comes to relieving the pain caused by menstrual cramps and the ones that will boost well-being in general.  

Managing Menstrual Pain with Aerobic Exercises 

Aerobic activities that can be considered moderate in intensity will assist in raising amounts of endorphin that reduce pain naturally in the body. More specifically, regular activity can enhance blood circulation in the area of the pelvis, thus allowing muscles to relax and decreasing possible inflammation. 

• Walking: The easiest method of starting something that could work wonders for your entire body. 
• Swimming: The water offers resistance; thus, it makes it an exercise for individuals with no stressful strains in their joints. 
• Cycling: An excellent exercise that can pump up the heart rate high enough as well as burn calories and is also advantageous for the lower body. 

Yoga practice to Manage Menstrual Pain

Yoga is an easy-to-practice health activity that has the ability to lower stress and stress related disorders in the body. There are exercises in yoga that focus directly on the muscles that are in the area of the abdomen and the pelvis, thus helping to relieve menstrual cramps. 

• Child's Pose: This pose extends the lumbar part of the spine and the hip area, thus helping to relieve stress in the pelvic region and relax muscles. 
• Cat-Cow Pose: This pose is beneficial to self-massage of the abdominal organs and also aids to enhance flexibility within the spinal area. 
• Reclining Bound Angle Pose: This pose opens the hips, groins, and inner thighs and is beneficial during those ‘’special’ days when we are all hunched up due to cramps. 
• Supported Bridge Pose: This pose is great for strengthening the area of the tummy and the buttocks and should offer relief to anyone suffering from lower back pains. 

Education in Strength Training for Core Support 

Developing these muscles helps in providing support to your back and thus reducing pressure on the pelvic parts. 

• Plank: An older type of core exercise that involves almost all the parts of the body. 
• Crunches: Befriend the abdominal muscles and assist in a process of enhancing the muscular strength of your tummy area. 
• Russian Twists: Exercise the muscles that you do not usually pay attention to, such as the obliques, and toning the muscles in your abdomen. 

Physical Activities aimed at managing stress

It is for this reason that stress proves to be the causative factor for worsening the intensity of menstrual cramps. Some of these practices include mind and body exercises, which are beneficial in helping one to overcome stress. 

• Deep Breathing: Take several slow breaths if one wants to sort out their thoughts or to lessen tension in his/her muscles. 
• Meditation: Get to a calm environment; close your eyes and stop thinking about anything else but your breathing. 
• Progressive Muscle Relaxation: A technique that entails pulling and relaxing muscles in the body in order to deal with tension. 

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