8 Exercises To Reduce Menstrual Cramps

Diet Fitness

oi-Amrisha

By Amrisha Sharma

Tuesday, September 27, 2011, 16:01

Menstrual cramps are unbearable and this is why many women opt for painkillers which have side effects on the body. Cramps are caused due to the contraction of the uterine muscles during menses. The pain can be mild or severe and the pain is felt on the lower abdomen, back and thighs. A healthy diet and aerobic exercises can help reduce menstrual cramps naturally.

Following are few exercises to reduce menstrual cramps:

1. Cure menstrual cramps with simple and not too heavy exercises as the uterus is weak during menstruation.

2. To get rid of menstrual pain, follow a strict diet consisting of fresh fruits and vegetables. Food rich in Vitamin E, zinc, Omega 3, calcium and magnesium are effective to cure menstrual cramps.

3. Exercise increases the endorphins and serotonin (natural painkillers) levels. So exercise during menstruation to get rid of menstrual pain. Try to exercise regularly.

4. Walking is an effective exercise to reduce menstrual cramps. Walking for 30 minutes everyday increases the endorphins level which provides relief.

5. Slow running can help get rid of menstrual pain. Go for running three times in a week and see the gradual benefit of running on health and cramps.

6. Abdominal crunch exercise helps reduce menstrual cramps. Lie flat on the floor with hands on sides and lift the legs up few inches from the ground and then bend the knees. Now bring the knees and chin close to the chest and hold the position for 10 seconds. Relax and repeat 5 times.

7. Cobra pose in yoga is another effective exercise to reduce menstrual cramps naturally. Lie upside down on the floor and take your hands behind the head, interlocked. Raise the front body up with head and chin up. Breathe in and hold the position for 10 seconds.

8. Butterfly stretching helps cure menstrual cramps. Sit on the floor with knees bent and spread on two sides and the soles joined together. Move the legs up and down in the same speed for a minute and then relax. Repeat for 2-3 minutes in the beginning.

Try these 8 exercises to reduce the cramp and get relief. Have water after workout but not until you feel thirsty. Exercising during menstruation also helps reduce the pain, fatigue and depression.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.