Menstrual cramps are a common occurrence in many women’s lives. While the pain ranges from mild discomfort to severe pain, it is important to manage the pain as it can disrupt daily life.

While medication is one way to manage pain, exercise can also help combat menstrual cramps. In this article, we will discuss expert tips on exercises that can help with menstrual cramps.

Yoga Poses

Yoga has been known to help with menstrual cramps. Here are some poses that can help:.

Bhujangasana (Cobra Pose) – This pose helps to stretch the lower abdomen and improves circulation. Lie on your stomach and place your hands under your shoulders, and while inhaling, lift your head and upper torso, keeping your navel on the floor. Hold the pose for 30 seconds and release while exhaling. Repeat 5 times.
Adho Mukha Svanasana (Downward Facing Dog Pose) – This pose helps to stretch the spine, hamstrings and calves while improving blood flow to the pelvic area. Stand with your feet hip-width apart and while exhaling, bend forward and place your hands on the floor. Walk your hands forward and stretch out your arms. Hold for 30 seconds and release while exhaling. Repeat 5 times.
Malasana (Garland Pose) – This pose helps to stretch the lower back muscles, hips, inner thighs and ankles. Squat down and bring your feet together. Place your elbows inside your knees while pressing your palms together. Lift your chest and hold for 30 seconds. Repeat 5 times.

Aerobic Exercise

Aerobic exercise helps to increase blood flow to the pelvic area, which can help with menstrual cramps. Here are some exercises that can help:.

Brisk Walking – This low-impact exercise helps to increase blood flow to the pelvic area while also releasing endorphins which can reduce pain. Aim for a brisk walk of at least 30 minutes a day.
Cycling – Cycling is a great aerobic exercise that can help improve blood flow to the pelvic area. Aim for 20-30 minute cycling sessions three times a week.
Swimming – Swimming is a low-impact exercise that can help reduce pain while also improving blood flow to the pelvic area. Aim for 30 minutes of swimming, three times a week.

Stretching

Stretching helps to reduce muscle tension which can help with menstrual cramps. Here are some stretches that can help:.

Child’s Pose – This pose stretches the lower back and hips. Start on your hands and knees and bring your hips back onto your heels. Extend your arms forward and rest your forehead on the floor. Hold for 30 seconds and repeat 5 times.
Butterfly Pose (Baddha Konasana) – This pose stretches the inner thighs and groin muscles. Sit on the floor with your feet together and knees out to the side. Bring your heels towards your pelvis and gently press your knees towards the floor. Hold for 30 seconds and repeat 5 times.
Seated Forward Bend (Paschimottanasana) – This pose stretches the spine, hamstrings and hips. Sit on the floor with your legs extended forward and while exhaling, bend forward and reach for your toes. Hold for 30 seconds and repeat 5 times.

Strength Training

Strength training can help improve blood flow to the pelvic area and reduce pain. Here are some exercises that can help:.

Bridge Pose (Setu Bandha Sarvangasana) – This pose strengthens the lower back and glutes. Lie on your back with your knees bent and your feet hip-width apart. While inhaling, lift your hips off the floor while keeping your shoulders and feet on the ground. Hold for 30 seconds and repeat 5 times.
Cobra Pose (Bhujangasana) – This pose strengthens the lower back and abdominal muscles. Lie on your stomach and place your hands under your shoulders, and while inhaling, lift your head and upper torso, keeping your navel on the floor. Hold the pose for 30 seconds and release while exhaling. Repeat 5 times.
Lunges – Lunges can help to strengthen the glutes, hips and thighs. Start standing with your feet hip-width apart. Take a step forward with your right leg, bending your knee, until your thigh is parallel to the floor. Hold for 30 seconds and repeat with the other leg. Repeat 5 times on each leg.

Conclusion

Menstrual cramps can cause discomfort and pain for many women. While medication can help manage the pain, exercise can also be beneficial.

Yoga poses like Cobra pose and Downward Facing Dog pose, aerobic exercise like brisk walking and cycling, stretching exercises like Child’s Pose and Butterfly Pose, and strength training like Bridge Pose and Lunges can all contribute to reducing menstrual cramps with regular practice.