4 fitness tricks to reduce the discomfort of menstrual cramps

Discomfort, nausea, headache, backache, bloating, fatigue and abdominal pain – does it ring a bell? Well, menstrual cycles can be a painful affair. The pain is mainly caused by uterus contractions as it constrains blood flow to the lining of the uterus, creating pressure.

Exercise with Menstrual Cycle

Experts believe that lack of exercise is one of the factors contributing to menstrual cramps. So, let’s discover the top four fitness tricks that can help us ease the pains of menstrual cramps!

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1. Before your period: Yoga

Before your period starts, Yoga can be your convenient therapy for menstrual cramps. Certain Yoga poses and asanas help stretch out your muscles completely and relax tensed muscles.


In particular these poses are the most efficient:

Fish Pose: stretches and stimulates the belly muscles.
Cobra Pose: tones the abdomen and also reduces fatigue & stress.
Camel Pose: stretches the front of the body and relieves lower back ache.
Pigeon Pose: stretches the entire lower part of the body and stimulates abdominal organs.

These poses help stretch the abdomen area before your period starts, which will reduce the stress on your uterus during your period.

2. While on period: Swimming


While it is not common to swim while you’re on your period, it’s actually good to do so. If Fu Yanhui (2016 inspirational Olympian) can swim – on an international platform while on her period at that –  so can you!

Swimming is an all-body exercise – it works the muscles in your legs, arms, torso and hips. The constant resistance from the water causes the muscles to simultaneously contract and stretch, creating flexible and resilient muscle fibre. This will help relax the contracted abdomen muscle and increase the blood circulation to your uterus, easing the menstrual pain.

3. Third and fourth day of period: Zumba


Zumba is an aerobic fitness regime, which features movements extracted from various Latin American dance styles. Aerobic activities increase our heart rate and releases endorphins to help fight cramps. Zumba is helpful during your third and fourth day of period, as it is a moderate intensity work-out. It works your muscles but will not tire your body out too much.

Also, going for Zumba classes with your girlfriends will lighten your mood! No one understands you better.

4. Every day: Abdominal Stretches

planking ab stretching

Abdominal stretches are important throughout your menstrual cycle. We cannot emphasise enough – abdomen pain is caused by tight uterus muscles. You have to relax and stretch those muscles!

Light abdominal exercises target the same muscles that cause pain. Therefore, crunches, planks, leg raise and other abs-workout can stretch your abdomen and back muscles, hips and legs to relieve menstrual cramps.

Another small tip – applying natural heat to your abdomen helps reduce your cramps too! Applying heat to your abdomen after a good work out can be comfortable and relieving.

This article is contributed by MenstruHeat, a 100% natural heat patch used to provide relief during menstrual cramps, every month.

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