हिंदी
Exercising during menstruation may seem counterintuitive, but it can actually provide relief from the pain, bloating, and mood swings commonly experienced by women during this time. The pain or cramps in the lower abdomen, a hallmark symptom of periods, occurs due to the uterus contracting to expel its lining. Conditions like endometriosis and adenomyosis can exacerbate this pain, making it challenging to function normally. Engaging in physical activity during menstruation can boost circulation, reduce cramping and discomfort by increasing oxygen delivery to the muscles. Exercise also triggers the release of endorphins, natural painkillers that alleviate menstrual discomfort. Furthermore, movement can enhance mood, providing additional relief.
Here are some exercises that can help relieve period pain:
- Stretching and breathing exercises: These exercises target tight muscle groups. Combining stretching with specific breathing techniques engages core muscles effectively and promotes improved blood circulation around the affected area.
- Pelvic alignment: Proper pelvic alignment can significantly affect the intensity of pain experienced during menstruation. Factors such as trunk imbalance, rotation, pelvic tilting, and lumbar lordosis angle, which are controlled by the muscles of the hip and pelvic floor, play a crucial role. Weakness in these muscles can disrupt pelvic alignment and exacerbate discomfort.
- Myofascial release: This technique involves applying moderate pressure to muscles with trigger points or tenderness to relax them. Pressure can be applied using hands or myofascial release tools to release tension and alleviate discomfort.
- Joint mobilization technique: Mobilizing pelvic joints can help release tension and improve pelvic range of motion, enabling muscles to function more efficiently.
- Strength training: Strength training is recommended for weaker muscles. Training with weights, particularly during the follicular phase of the menstrual cycle, has shown positive results in studies, improving muscle strength and alleviating discomfort.
