How to Exercise for Menstrual Cramps

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By leaper
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Exercise for Menstrual Cramps

Having menstrual cramps is one of the prevalent concerns for women during their periods. If you have a regular menstrual cycle, you probably have experienced cramps at one time or other. Cramps can range from mild to completely debilitating. Exercise and a healthy diet are important in easing the pain of cramps. Try some of these simple exercises below for relief from menstrual cramps.

Difficulty: Moderately Easy

Instructions

Step 1

Walking is the foremost form of exercise that most everyone can do. Walking actually can relieve pain of all kinds, in addition to easing menstrual cramps. In order to fully benefit from walking, walk at a brisk pace for 45 minutes a day. Keep the pace modulated yet brisk, and try to at least break a sweat. Increase your pace as you progress in your exercise program. Try to push yourself to walk faster and longer during each outing.

Any form of mild exercise will improve your menstrual cramps by releasing endorphins into your system and lifting your spirits. Endorphins are the feel-good hormones. In addition to walking, you can run on a treadmill, ride a bike or go swimming.
Step 2

Lie on your back on the floor and slowly bend your knees in toward your chest. Now, grab your knees and hold this position. Without elevating your head or chest, try to bring your knees completely in to your chest. Maintain this position for 10 seconds. Slowly return to the original position. Repeat as many times as you like. If you are uncomfortable bending both knees at once, do one leg at a time.
Step 3

For this stretch, lie flat on your back on the floor, and slowly raise both your legs, pointing toward the ceiling. Your legs should be straight. Keep your legs perpendicular, or at a right angle, to the floor. Hold this position for several seconds. Return to the original position by slowly lowering your legs. Don't go too fast when lowering your legs; bend your knees slightly if needed. Repeat several times.