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Cramping and inflammation are common during menstruation. This happens because of contractions in the uterus, which is stimulated by the hormones in the body and uterus during the menstrual cycle. Pain occurs in the abdomen and lower back.
You might also have nausea and lightheadedness. Exercise increases endorphins and serotonin levels in the body, which combat pain and inflammation. Working out and exercise can relieve inflammation and will keep you active and calm during menstruation. Exercise like walking, stretching and yoga can give great relief.
Exercises For Inflammation During Menstruation
Head To knee Forward Bend
Begin with a seated position and extend the legs forward. Then bend the right leg knee to 90 degrees and press the foot of the right leg towards the inner thigh of the left leg. Bend down the trunk of the body to hold the left foot and inhale. Bend at the hip and keep the torso straight with the leg.
Exhale now and fold from the groin. Extend the backbone from the chest and lengthen the spine and back. Press the right foot firmly into the left inner thigh. Sit firmly on the floor. Continue breathing steadily. Hold this position for 1 – 3 minutes and repeat the same with the other leg. This posture relaxes the spine, back and groin. It relieves pain and inflammation during menstruation and other menstrual discomforts.
Supported Bridge Pose
Lie straight on the back and bend the knees keeping the feet flat on ground. Your feet should be kept parallel to each other. Keep the hands on the side. Lift the hip slowly by placing the feet firmly on ground. Place a pillow or yoga block beneath your back.
It should be placed in a comfortable posture for several minutes. Breathe deeply and relax. It reduces stress and relaxes the uterus and muscle cramps and pain. It is a beneficial pose for the uterus. It relieves pain in lower back and legs during menstruation.
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Eagle Twist
Lie straight on your back and keep the right knee crossed in front of the left knee. Enfold your left toes behind the right ankle just like an eagle posture. Stretch the arms in the position of a cactus with palms facing upwards. Gently lower the knees to the left side and rest them on the floor.
Turn your head to right side. Hold this posture for 5 minutes and breathe deeply. Slowly return to original position and repeat the same with the other leg. This posture helps to relax the spine and back. It relaxes the lower abdominal pain as well as lower back pain.
Camel Pose
Kneel on the ground and keep the knees away at hip width. Keep your hands with fingers pointing downwards behind the hips. Inhale and lift the chest up and then drop your shoulders down towards the ribs. Exhale now and push the hips slightly forward to arch the back.
Place the hands on the backside of hips or else on the heels. Use your hand to balance and push your hip forward and lift the chest and look upwards. Breathe steadily and hold the posture for 30 seconds. This helps to stretch the hips, groin and thighs. It reduces menstrual inflammation and discomfort. It strengthens the muscles and stretches the hip flexors.
Butterfly Stretch
Sit down in lotus pose with the soles of your feet touching each other. The knees should be kept bent. Try pulling the heels inwards so that the feet are close to the pubic area. Hold the feet with hands and sit straight. Breathe in and move the knee upwards. Breathe out and move the knee downward to touch the floor. Repeat this for at least 15 times. It stimulates the reproductive system and digestive system and relieves pain and inflammation associated with menstruation.
