5 Exercises That Relieve Menstrual Pain

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5 Exercises That Relieve Menstrual Pain
5 Exercises That Relieve Menstrual Pain
Video: 5 Exercises That Relieve Menstrual Pain
Video: Yoga For Period Relief | How To Reduce Menstrual Pain | Glamrs Period Hacks 2023, February

For some women the menstrual period is light and fast, but for others it is somewhat heavy and includes menstrual pain that is located in the belly and pelvis.

Better with Health states that menstrual cramps affect more than 50% of women and in a survey of adolescents it has been found that up to more than 90% claim to suffer from menstrual cramps.

According to the American College of Sport Medicine (ACSM), doing physical activity relieves the discomforts that menstruation produces. When exercising, the hormonal effects reduce congestion in the pelvic region, as endorphins capable of reducing stress are released.

What exercises can you do? Before you know what they are, keep in mind that the following routines should be done at least 30 minutes a day. Also, don't include foods high in caffeine and salt; yes it is advisable to consume a significant amount of fruits and vegetables to prevent inflammation and fluid retention.

1. Belly dance

By working this area of ​​the body, the abdomen and back muscles are strengthened. In addition, any dance class will serve to relax you and the pain will be more bearable.

2. walk

Possibly you don't carry out your routine like every day; however, try to do a light tour. The benefit to your body will be extra because in addition to alleviating that bad feeling, you will breathe fresh air.

3. Ride a bicycle

As it is a cardiovascular exercise, improve your circulation with an emphasis on the upper legs, lower abdomen and lower back.

4. Yoga

The different stretching techniques of this discipline are efficient to strengthen the abdominal muscles, as well as to stimulate the circulation of blood in the pelvis.

The diamond position relieves muscle tension. To do it, you just need to sit on the floor, bend your knees and keep them as close to the floor as possible. Bring your feet together to create the "diamond" shape with your legs. Then take a deep breath and exhale, leaning forward.

5. swim

The most recommended is that you do it in a pool with hot water. So while you exercise, your muscles will relax with a pleasant temperature. It goes without saying that this practice is considered one of the most complete for your arms, abdomen and legs.

Other tips to reduce menstrual discomfort

-Anti-inflammatories: Pharmacies will recommend medications that help you inhibit the production of prostaglandin, the chemical responsible for pain during menstruation.

-Apply heat: Place a hot water bottle in the lower abdomen, thus relaxing the muscles and relieving colic. If you need to go outside and it is cold, do not forget to wear a coat that covers your hips, this way the pelvic muscles will stay warm and the pain will be less.

-Massages: Get gentle circular massages with the tips of the fingers around the abdomen.

- Rest technique: Keep your legs elevated while lying down or also lie on your side on the bed with your limbs bent.

- Take showers or baths with hot water. You will relax!

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