Effective exercises for period cramps
MANY women dread their time of the month, as with it may come excruciating pain and discomfort, weird food cravings, and the need to feed on painkillers. Thankfully, there are better options than painkillers to take you out this hell.
All Woman consulted Fitness coach Rohan Gordon, who recommended some exercises that women can include in their routine to help alleviate menstrual pains.
Half Moon pose
According to Gordon, the Half Moon pose helps with heavy bleeding and relieves cramps.
1. Stand on your left leg
2. Place the fingertips of your left hand on the floor
3. Extend your right leg and arms upwards
4. Take several deep breaths
5. Hold the position for 10-20 seconds
6. Repeat the pose three times.
Reclining bound angle
1. Sit in the floor
2. Lie on your back with your feet straightened
3. Put both soles of your feet together and allow your knees and thighs to fall to the side
4. Stay in this pose for five to 10 minutes and take deep breaths while in this pose.
Jogging/brisk walk
This simple exercise needs no instructions. Simply jog or walk for about 15 minutes. Afterwards, soak a towel in warm water and wrap it around your stomach. Gordon says this helps to relax muscles around the uterus.
Swimming
Gordon says swimming is a low-impact exercise, therefore there is no strain on the body. Swimming increases cardiovascular activity, it elevates your heart rate, and releases endorphins in your body. This helps to relieve pain.
Lower trunk rotation
1. Lie on your back with your knees bent to the right side. Hold this position for 10-20 seconds
2. Bring your bent knees to the centre, then turn them to the left side, hold again for 10-20 seconds
3. Repeat 10 times on each side.
Pasasana pose
1. Bend into a full squat position, with the buttocks touching your heels
2. Inhale, swing your knees to the left, turn your torso to the right and exhale
3. Place your right arm behind your back and use your left arm to reach the other arm
4. Stay in this position for 30-60 seconds
5. Repeat this pose three times.
