Cramps sometimes reach a level of intensity difficult to withstand; In these cases, this phenomenon is known as dysmenorrhea, which can also be a symptom of negligible pathologies, making it advisable to consult with your gynecologist who will prescribe the right medicines.
If the situation does not seem to be so serious, but you want to decrease the pain in order to be able to live better your days, you can use small physical exercises that are useful in most cases. In this guide, 5 exercises will be described against menstrual cycle pains that will take only a few minutes of your free time.
Exercise yoga: the bow position
Yoga is a very effective practice in menstrual cycle aches; In particular, the ” bow ” position can bring immediate benefits. To perform it, relax your belly to the ground, placing your arms around your body; Starting from this position, inhale and bend your legs so as to bring the heels in the direction of the buttocks.
Then grasp the feet with your hands, lifting the beginning of the bust and the head and breathing in a regular way. Stay in that position for thirty seconds, then exhale and remove your hands from the ankles, returning to the initial position. Repeat the exercise a few times.
Exercise to be carried on the wall
A second useful exercise in case of menstrual pain is to sit on the ground, leaning back to the wall. Continue bending your legs and crossing them; The foot in the supporting position must be brought as close to the buttocks as possible. Exhale, then turn the torso towards the side that has the crossed leg; Then go to the opposite side. The torsion phase should last approximately 40 seconds per leg.
Exercise to stand upright
Against the pain of the menstrual cycle, you can perform an exercise from the upright position, placing your arms along your hips and relaxing your torso. At this point, I contract the muscles of the vagina for a few minutes, exhaling and breathing. Even in this case, you will be able to get great benefits in an instant, by removing the pain.
Exercise to be held in a sitting position
After sitting on the ground, put your hands on your belly and exhale deeply; At the same time, try to push the belly to the legs, as if trying to move the pain away from your body. This exercise will have to be repeated about 10 times. If it does not prove to be particularly effective, it is possible to repeat it while remaining loose.
Exercise yoga: the position of the camel
A last exercise to reduce pain during the cycle is the position of yoga known as ” camel position “. In this case, kneel on the floor and place both hands behind your hips just above the buttocks. Continue bending back to allow your hands to reach their ankles, trying to stay in this position for about a minute.
