Every woman knows that menstrual cramps can be agonizing at times. You can spend those couple of annoying days in bed curled up in a ball and stuff yourself with painkillers or you can try an ease the pain the natural way with a couple of exercises. Here are some of the exercises that can help you get through this time:
Pelvic tilts and circles. Lie down on your back on the mat. Feet should be shoulder width apart, arms relaxed. Gently arch your back and tilt your pelvis forward, contracting the glues and lower abdominals. Hold for 2 seconds and release. Repeat 12 times. You can also try pelvic circles in the same position. Again contract your glutes, lower abdominals and rotate your pelvic in a circle as if you are doing a hip roll. Make sure to really engage those lower abs. Exhale as your make the effort and develop a breathing pattern through the exercise session. Play some nice music to help you relax and tune into the present moment.
Hug stretch. For the next exercise you can stay lying down on the mat on your back. Bend your knees and make sure you are comfortable and your tail bone is not under pressure. Move your knees slowly to your chest and hug yourself for 5-10 seconds. Don’t force the stretch and don’t put too much pressure, just enough to feel a mild pulling sensation. Move the knees back to the starting position. Repeat 8 times
Tail bone pressure. This last exercise will require a yoga block. Lie down on the mat, feet should be flat on the floor. Place the yoga brick just underneath your tail bone. Arms should be at the sides with palms facing down. Allow your body to relax and rest on the brick for about 2-3 minutes. Breathe slowly and deeply and try to tune in to your breathe allowing for a complete relaxation. To get out of the pose, slide the yoga block from underneath you and roll back up to a seated position.