Stretch it out!
Menstrual cramping, or dysmenorrhea, is a painful condition in which the uterus contracts rhythmically in order to expel blood and other menstrual tissue. Caused by the release of prostaglandins, a hormone produced by the body that leads to muscle spasms, cramping generally begins 1-2 days before the start of the menstrual period and continues for 2-4 days. Research suggests that about 50% of women suffer from this type of pain, and up to 90% of adolescent girls experience cramping.
Stretching to Relieve Menstrual Cramps
- 1. Stand with feet slightly wider than shoulder-width apart. Bend at the waist and touch the left hand to the left foot, while holding the right arm straight up in the air. Repeat with opposite hand and foot, doing several repetitions.
- 2. Sit on the floor and press the soles of your feet together in front of you, making a diamond pattern with your legs. Try to keep the sides of your knees near the floor. Lean forward as you breathe out, then return to the starting position as you breathe in. Repeat several times.
- 3. Sit on your heels on the floor with your legs folded and your knees straight in front of you. Bend slowly forward until your chest touches your knees and your forehead touches the floor while stretching your arms out straight behind you. Hold the pose for a few minutes and breathe normally.
Why It Works
There are three muscles (the iliopsoas) on both sides of the pelvis running from the lower spine to the upper thigh. Tight iliopsoas are thought to contribute to menstrual cramping, so stretching these muscles may help relieve the pain.
If your cramps persist after trying comfort measures, contact your healthcare provider to rule out an underlying condition.