For anyone with ovaries, there’s nothing more daunting than period cramps. Their threat comes knocking once a month, often times leaving you completely debilitated. This is why more women are advocating for period PTO, as it’s often nearly impossible to be as productive or present.
Period cramps aren’t a burden to bear with no tools for relief. Beyond herbal teas, essential oils and heating pads, there are many stretches that have been practiced since ancient times to help women relieve pain. Here are seven stretches for period cramps that can alleviate their intensity and give you your life back.
7 Stretches for Period Cramps
Using pressure and tension, incorporating these stretches into your menstrual care routine can help provide relief from period cramps. Make sure to breathe deeply when performing these stretches. Listen to your body. Never push yourself into pain.
Child’s Pose
Start on your hands and knees. Sit back on your heels, extending your arms forward and lowering your forehead to the ground. Hold this position for 30 seconds to a minute. This pose gently stretches the lower back and hips, promoting relaxation.
Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (Cow), lifting your head and tailbone. Exhale as you round your spine (Cat), tucking your chin and tailbone. Repeat for five to 10 breaths. This stretch helps relieve tension in the back and abdomen.
Seated Forward Bend
Sit with your legs extended in front of you. Inhale, reaching your arms overhead, then exhale as you hinge at the hips to reach towards your toes. Hold for 30 seconds. This stretch targets the hamstrings and lower back, helping to release tension.
Knees-to-Chest
Lie on your back and pull your knees toward your chest, wrapping your arms around them. Hold for 30 seconds and gently rock side to side. This pose helps relieve lower back tension and relaxes the abdominal area.
Reclined Bound Angle Pose
Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides. Place your arms at your sides and hold for 1-2 minutes. This stretch opens the hips and promotes relaxation.
Hip Flexor Stretch
Kneel on one knee with the other foot in front, forming a 90-degree angle. Gently push your hips forward to feel a stretch in the hip flexor of the kneeling leg. Hold for 30 seconds on each side. This stretch helps alleviate tightness in the hips, which can contribute to cramping.
Figure Four Stretch
Lie on your back with your feet flat. Cross one ankle over the opposite knee and gently pull the uncrossed leg towards you, feeling the stretch in the hip. Hold for 30 seconds on each side. This stretch targets the hips and lower back, helping to release tension.