Ouch! There goes another period cramp! Many of us have been there, curled up on the sofa hugging a hot water bottle as waves of period cramps come one after another. Lucky for you, a little stretching can go a long way to relieve them. Light exercise during your periods can help to ease cramps and the heavy, bloated (puffy) feeling. Here are a few stretches that can also help with relieving cramps:
Wide Leg Forward Bend
Sit on the floor, legs as far apart as you can get them. Hold your toes if you can or clasp your ankles lightly. Keep your back straight and breathe in, holding your diaphragm (the muscle under your ribs) up and in. Holding this position, take a few deep breaths. As you breathe out for the last time, bend forwards towards the floor and exhale.
Butterfly Stretch
Sit with your knees open and bent at the sides, with the soles of your feet together in front of your crotch. Clasp your hands under your toes or hold your ankles. Press the soles of your feet together and breathe in, deeply expanding your chest and lifting your diaphragm, as described above. Raise your head a little, and feel your stomach expand. Breathe in and out deeply into your stomach four or five times.
Knee to Chest Stretch
Lie on your back with one leg stretched out and pull the other knee up towards your chin. Clasp your knee with your arms to ease the strain and then hold the posture, relaxing for a few minutes.
Child’s pose
Kneel on the floor and sit back towards your heels as you stretch your arms forward and lower your chest to the ground, letting your belly relax between your thighs and hold for about a minute breathing deeply.
Cobra pose
Lie on your stomach with your hands under your shoulders and press up gently through your hands to lift your chest and while leaving your hips on the floor. Keep your shoulders down and relaxed and hold for 15-30 seconds at a time.
Cat cow stretch
Start on your hands and knees, inhale and arch your back, lifting your head and tailbone (Cow), then exhale and round your spine, tucking your chin (Cat). Continue for 1–2 minutes at a comfortable pace.
Spinal twists
Lie on your back and bring one knee toward your chest, guide it across your body while keeping your shoulders on the floor. Turn your head in the opposite direction if comfortable and hold for 20–30 seconds per side.
Don’t forget that a hot water bottle/heating pad can be helpful as can some light exercise such as walking or yoga. You can try over the counter painkillers after discussion with your local pharmacist and if these steps are not enough then please see your doctor. You do not have to put up with painful periods!
