Best Exercises To Relieve Period Cramps

 

Do you want to say goodbye to your period cramps? To be able to do that, we bring you some of the best exercises for period cramps that can help you in several ways. Yoga, swimming, cycling, walking, light cardio, stretching, and strength training are some exercises you can try out to feel good during your periods. Sounds difficult? However, it will be a great experience for you if you wear a proper skort, crop-top, leggings, or shorts. So grab the right activewear and get ready to throw all your discomfort away during your periods! 

 

Can Exercise Really Help Reduce Pain and Discomfort?

When we start talking about exercising during periods, a question that definitely comes to mind: is it okay to exercise during periods? So, to erase such confusions from your mind, here is the scientific explanation for how exercises help reduce period cramps and how it is rooted in physiology and anatomy. 

 

• Endorphins

  Gentle cardio and yoga release endorphins, which bind to opioid receptors in the brain, reducing pain perception (β-endorphin, 2020).

• Prostaglandin

  Exercises can reduce the production of prostaglandin and provide relief from uterine cramping. 

• Uterine Relaxation

  Yoga and stretching can relax the uterine muscles and reduce contractions. 

• Blood Flow

  Exercises can improve blood flow by delivering oxygen and nutrients to the uterus. They also help in reducing ischemia and cramping. 

• Hormone Regulation:

  Hormonal fluctuations and period cramps are also balanced by regular exercises. 

 

So, here are the best period cramp relief exercises for you. Say hello to happy, healthy periods with these exercises! 

 

• Yoga 

Yoga can help reduce menstrual discomfort in various ways. It can relax the uterine muscles, improve blood flow, ease bloating and discomfort, balance hormones, regulate mood swings, strengthen pelvic muscles, reduce stress and anxiety, improve flexibility, ease back pain and joint pain, amongst other benefits. 

There are some specific poses that can help reduce symptoms and improve menstrual health. They are:

1. Child's pose
2. Downward - facing dog 
3. Pigeon
4. Gentle twists

 

• Stretching 

A regular stretching routine also helps alleviate period cramps by relaxing the uterine and abdominal muscles, and reducing tension and cramping. Stretching can also improve blood flow, releasing endorphins which are also called as the “natural painkillers” of the human body. Also, it can lengthen the muscles and reduce pressure on the uterus and surrounding areas. 

Some helpful stretches you can try during your periods are -

1. Leg raises
2. Pelvic tilts
3. Hip flexor stretches

 

• Cardio Workouts 

Some gentle cardio workouts can help reduce period cramps. They are -

1. Brisk walking
2. Light jogging
3. Swimming or water aerobics
4. Cycling
5. Dancing (zumba or hip-hop)
6. Low-impact aerobics

These workouts can help your body release endorphins, improve blood flow, and relax uterine muscles. Just use comfortable activewear like shorts, leggings, cycling shorts and sports bra co-ord set etc. to keep your body relaxed throughout the workouts. 

Keep in mind that you will need to slowly and gradually increase the intensity of these workouts. Always listen to your body and take rest when needed. You can aim for 20-30 minutes of gentle cardio per session. But before that, don't forget to consult your healthcare provider. 

 

Bottom Line

So, we hope you know how exercises can be a total game-changer for period cramps. Also, you're now aware of the best exercises for period cramps. By getting active, you can ditch the discomfort and feel fresh during your periods. Give these period cramp relief exercises a try and say goodbye to crampy days.