Menstrual cramps are one of the challenging things during menstruation.It happens because of contractions in the uterus, or womb, which is a muscle. If it contracts too strongly during your menstrual cycle, it can press against nearby blood vessels. This briefly cuts off the supply of oxygen to the uterus. It’s this lack of oxygen causes pain and cramping.Pain occurs in the lower abdomen and lower back. It usually begins 1 to 2 days before menstruation and lasts from 2 to 4 days.Menstrual cramps are undoubtedly one of the main reasons for why girls miss school and women miss work, according to University of California San Diego's Student Health Services.It not only creates physical agony but also mental discomfort which further results in mood swings and anxiety but there's nothing to worry about because where there are problems, there are solutions as well and taking appropriate exercises in this regard can be proved as a vantage remedy for menstrual cramps.Here is a list of some effective exercises which can be helpful for alleviating pain:
Stand with your legs about 3 feet apart. Turn your right foot out 90 degrees and your left foot slightly in. Extend your arms out to the sides. With your back straight, being to hinge from your hips and bring your right hand to your shin or the floor. Stretch your chest open and extend your left arm up to the sky keeping your head in a neutral position. Take 3 to 5 deep breaths or hold 20 to 30 seconds and repeat up to 3 times on each side to open your pelvic region and bring space to your abdomen.
Start in an extended triangle on the right side. Bend your right knee and place your fingertips of your right hand on the floor or on a block directly underneath your shoulder. Lift your left leg up to hip height while straightening your standing right leg.Flex and extend out through the lifted leg and extend your left arm up to the above. Take several deep breaths holding the pose for 10 to 15 seconds and repeat up to 3 times help stop heavy bleeding and relieve cramps.
Sit with your legs extended in front of you.Bend your right knee up to a 90-degree angle with the sole of your foot against left thigh.Lean forward over left leg.Stretch for 1 minute. Switch sides.
Sit with legs extended as wide apart as possible.Bend forward, stretching arms out, palms to the floor.Bring your head down to rest on the floor, or pillow for comfort.Hold for 1 minute.
Lie on your back.Bend your knees, pull your heels in towards your pelvis.Release your knees outward, keep the soles of your pressed feet together.Breathe deeply.
Do try these exercises at home so that you can better come up dealing with the pain of cramps.Also, exercises smoothen the blood circulation and thus reduce pain and mental stress and most importantly it prevents you from using sedative medications.