For most women, menstrual cycles are a dreadful event every month. Most of the women are affected by menstrual cramps also, called as Dysmenorrhea.90% of the women experience severe pain during menstruation. Sometimes it is also followed by bloating, vomiting, body pain and loose motions.
Remaining sedentary or lying down will only aggravate these menstruation associated symptoms.It is seen that exercise can ease the menstrual cramps to a large extent. Exercise releases beta-endorphins which act as suppressants to relieve you of the pain. They also oxidize the chemicals causing muscle contractions, which are released during the menstrual cycles.
One of the best exercises is brisk walking. Start with a leisurely walk to warm-up and then increase the speed gradually. You should be able to breathe normally. A jog in the park, a walk up the hill or trekking will all give you the same results. You can also try cycling, swimming, skipping and aerobics. These exercises increase your heart beat and the breathing as well. The more vigorous your exercise is, the less pain you will feel during your monthly cycles. Doing any of these exercises for 30 minutes a day will completely relieve you of your menstrual pain.
There are certain exercises that you can do in your room, lying down on the floor. You can do abdominal crunches by lying down flat on the ground with your hands lying on your side. Raise your legs up with the help of your abdomen and bend them at the knees. Bring your knees and your chin towards your chest. Hold on to this position for 10 seconds and then relax. You can also do these crunches in gym too, with weight machines. Make sure that you don’t apply too much pressure to hurt your back.
Yoga has certain poses which are meant to relieve menstrual pain. One such pose is called the Cobra Pose (Bhujangasana). Lie face down on the floor. Place your hands behind your head with fingers inter locked. Now slowly raise your upper half of the body breathing in. Keep your head high and look up. Be in this position for 10-15 seconds and breathe normally. Repeat this as many times as you can. This exercise stretches your abdominal and pelvic muscle, and thus proves beneficial in menstrual cramps.Along with these exercises, drink a lot of water and keep your body hydrated.