Sometimes, the time of the month when is your period can be painful, and you can throw everything off, from your emotions to your sleep schedule. When it comes to the exercising during periods, the suggestion is to continue working.
With the right methodology, it can be useful and help to relieve the pain. You should be focused on five moves for exercising on your period.
This is the best and safest exercise to do during menstruation. The benefits of walking are releasing tension, stretching the lower back, and relieving bloating. As a gentle activity, it won’t stress out your body.
You can walk for at least 30 minutes, or just to take a trip around the block. The walking helps to relieve pain because the leg movement will loosen up your pelvic muscles.
Note: walking may even speed up bleeding.
- Leg Lift
You can perform a proper exercising during your period everywhere, even at home. One of the best exercises is leg lifts, which helps loosen up your abdominal, pelvic muscles and back.
Begin laying down on a mat, straighten your legs out.
Slowly raise your right leg up creating with your butt a 90-degree angle with the floor.
Hold this position for a second, then bring it back down.
Repeating with the left leg, complete one rep.
Perform 5 to 10 reps
- Side Lunge
The side version of the lunge is gentler than the standard lunge, as it is easy on the knees so it’ll feel less painful during menstruation. By doing it your cramps in the hips, butt, and thighs will benefit.
Start in standing position with your feet and knees side by side.
Stepping to the side with your right leg, lunge toward the floor, keeping your left leg straight.
Push yourself back up to standing position, to complete one rep.
Repeat with another leg.
Perform 5 to 10 reps on each side.
If you are having troubles in your lower back, perform planks or AdhoMukhaSvanasana. The benefits of this move are – strengthening your back while easing tension, as well as the strengthening of your hips, butt, and abs.
Start on your fours To do a plank, get down on all fours, placing your hands flat on the ground and shoulder-width apart. Keep knees hip-width apart.
Extending your feet behind you, one by one, flex at the heels for support.
Lowering your elbows to the ground, keep your back straight.
Hold for 10 to 15 seconds.
- Child’s Pose
The child’s pose (balasana) is calming and restorative exercise. It lengthens the back, helping it relieve tension and tightness, too. In addition, this pose opens up the hips and improves digestion.All mentioned above makes it an amazing exercise for period pain.
Start kneeling down on a mat, placing your buttocks on your feet, and bringing your knees together.
Bending forward, bring your torso on your thighs and touching the mat with your forehead.
You can relax your arms on either side of your body or extend them straight ahead.
Hold this position for at least 15 seconds.
Breathe deeply during these moves, to deliver oxygen throughout your body. You should inhale through your nose, and exhale through your mouth.