When the bleeding is severe or continues for longer than seven days, the period is considered heavy. Menorrhagia is the medical term for a heavy menstrual flow. For several hours in a row, a person with menorrhagia might need to replace their tampons or pads every hour. Period flow may frequently contain blood clots that are a fourth in size or bigger. In these occasions, bad Menstrual Pain is not rare.
A person’s life can be disrupted, and their body can suffer from heavy periods. In addition to experiencing constant discomfort and cramps, a person may feel extremely exhausted. Some people get anaemia as a result of excessive blood loss during their periods. A doctor should be consulted by anyone with menorrhagia in order to determine any underlying causes.A heavy period can be simpler to handle, and symptoms can be lessened with the use of supportive tools and home remedies in addition to consulting a physician. Here are some quick exercises you can do at home to reduce your period pain.
Painful menstrual cramp exercises
Here are some tried-and-true workouts to see if exercising will help you with your pain.
Stretches for the pelvis for uncomfortable menstrual pain
You may perform these stretches at home, in a yoga studio, or at the gym. Let’s get started. In addition to providing significant mental health benefits, yoga for period cramps can be an excellent method of stretching out areas that may cause pain during your period. Yoga can help you become more mindful and less stressed and anxious, which may help you manage your period discomfort more effectively.
Fish Pose
To begin, lie on your back with your arms resting next to your body and your legs outstretched. Place your hands beneath your buttocks, palms down. Tilt your head back so that the crown rests on the floor or a pillow, then raise your upper body and arch your back while firmly pressing your forearms and elbows into the ground. After holding the pose for a few moments, gently lower your head and torso back down and rest your arms at your sides to exit the pose.
Benefit: Fish posture may increase blood flow and extend the front of the body, including the pelvis.
Cobra Pose
Laying face down, position your palms flat next to your shoulders to begin. Lift your chest off the mat by gradually starting to straighten your arms while keeping your elbows close to your body. Keep your shoulders away from your ears and your elbows slightly bent. Maintain your pubic bone attached to the floor or your yoga mat while gradually arching your back. Exhale and slowly lower your forehead and chest back onto the mat to release the pose after holding it for a few breaths.
Benefit: It can help ease tension and soreness by strengthening the spine and increasing back muscle flexibility. Additionally, this pose helps to encourage deep breathing, which can have a relaxing impact on the body, and opens up the chest and lungs.
Forward Folding
Place your feet hip-width apart to begin. Exhale as you bend forward from the waist and hinge at the hips after taking a deep breath and lengthening your spine. You can grasp onto opposing elbows, clasp your shins or ankles, or place your hands on the floor or a yoga block. Keep your knees slightly bent if your hamstrings are tight. Let your neck and head hang loosely and organically. Bend your knees and slowly roll up to standing, one vertebrae at a time, after holding the pose for a few breaths.
Benefit: The simple forward fold works on your lower back, which is one of the places where many individuals get menstrual cramps. It can stretch out a tense neck and shoulders and gently relieve the lower back.
Reduce Menstrual Pain with aerobic exercises
Stretching and yoga are excellent ways to relieve pain and promote relaxation, but when compared to not exercising, high-intensity exercise can also lessen the severity of menstrual discomfort [9]. Here are a few aerobic workouts to try:
Swimming
Swimming during your period can help you relax and feel better by extending your muscles and releasing tension, which may help ease menstrual pain even more. Just keep in mind to pay attention to your body and select the stroke and intensity level that work best for you during your menstrual cycle.
Strolling
Most people can benefit from walking because it is often low-impact and easy on the joints, even during menstruation when you may feel more sensitive or exhausted. Walking also triggers the release of endorphins, which can lessen period cramps and elevate your mood, just like any other type of exercise.
Riding a bicycle
Similar to other forms of cardiovascular exercise, cycling releases feel-good endorphins that might improve your mood and possibly lessen PMS symptoms, including period cramps. Furthermore, you don’t have to limit it to a leisurely ride in your neighbourhood park. Premenstrual symptoms, menstrual distress, and the degree of menstrual pain were all found to be improved after a 10-week trial of high-intensity interval training on a spinning bike.
Yoga Positions to Help With Menstrual Pain
Yoga is a mild kind of exercise that can help avoid or lessen menstruation problems by releasing endorphins. In one study, the effects of yoga and aerobic exercise on PMS symptoms were examined. Yoga and aerobic activity dramatically decreased PMS symptoms and pain intensity, according to the researchers. However, yoga reduced symptoms more effectively than aerobic activity. Yoga positions that can help with PMS include:
- Pose Cat-Cow
- The Child’s Pose
- Pose of Clank
Also Read: Why You Should be Doing Exercises to Reduce Period Pain
