Introduction

Ladies, we all know that time of the month can be a bit tough. From cramps and bloating to mood swings and fatigue, it’s not always easy to feel motivated to stay active during your period. However, did you know that exercise can actually help alleviate some of those symptoms? That’s right! In this ultimate guide, we’ve gathered expert-recommended moves that will help you stay active and reduce discomfort during your menstrual cycle. So grab your workout gear and let’s dive in!

Pelvic Floor Exercises

Pelvic floor exercises are often termed as Kegels. These are low-impact moves that help in strengthening the muscles of your pelvic region. The primary objective of these exercises is to improve bladder control and prevent urinary leakage, especially during periods.

Kegels are simple to do, and one can perform them anywhere without anyone noticing them. Begin by contracting the muscles you use while trying not to urinate; hold this tension for a few seconds before relaxing it again. Repeat this several times in sets every day.

Apart from improving bladder control, pelvic floor exercises also offer other benefits such as increasing sexual satisfaction by enhancing vaginal tightness and reducing menstrual cramps.

If you have just started working out or plan on doing so during your period week, include Kegels in your regimen for maximum benefit. Remember that consistency is key when performing any exercise routine!

Stretches for Period Pain Relief

Stretches can be a great way to relieve period pain. These moves help to stretch out the muscles in your lower abdomen and back, which can alleviate cramping and discomfort. Here are some stretches that you can try during your next period:

1. Child’s Pose: This yoga pose is an excellent stretch for your lower back and pelvic region. Begin on all fours, then slowly lower yourself down until your chest is resting on the ground and your arms are extended in front of you.

2. Cobra Pose: Another yoga pose that targets the lower back, cobra pose involves lying face down with your hands under your shoulders. Slowly lift up using just your upper body strength, keeping a slight bend in your elbows.

3. Seated Forward Bend: Sit on the floor with legs straight out in front of you and reach forward toward toes as much as possible while keeping knees together.

4. Hip Flexor Stretch: This move targets the hip flexors, which can cause discomfort during menstruation if they become tight or tense from sitting too long periods at work or home.

5. Cat-Cow Stretch: Start on all fours again but this time alternate between arching backs upwards like a cat stretching its spine followed by sagging it downwards like cows do when grazing grass

These stretches may not eliminate menstrual pain entirely but will surely provide relief so give them a try!

Low-Impact Cardio

Low-impact cardio is an excellent way to stay active during your period without putting too much strain on your body. It’s also a great option if you’re not feeling up to high-intensity workouts or just want something more low-key.

Some great examples of low-impact cardio include walking, cycling, swimming, and dancing. These activities can help get your heart rate up and improve circulation without causing discomfort or pain.

When it comes to choosing the right activity for you, consider what feels good for your body. If walking feels best, try going for a brisk walk around the neighborhood. If water feels soothing, hop in the pool for some lap swimming or aqua aerobics.

Remember that the goal here is not necessarily to break a sweat or push yourself to exhaustion but rather to move your body and keep it active during this time of the month. So find an activity that brings you joy and stick with it!

Yoga Poses for Menstrual cramps

Yoga is a great way to relieve menstrual cramps and discomfort during your period. Certain yoga poses can help alleviate tension in the pelvic area, increase blood flow, and reduce inflammation. Here are some recommended yoga poses for menstrual cramps.

1) Child’s Pose: This pose gently stretches the hips and lower back while promoting relaxation. Kneel on the floor with your toes touching and sit back onto your heels while reaching your arms out in front of you. Rest your forehead on the ground or a cushion.

2) Reclining Bound Angle Pose: This pose opens up the hips, improves circulation, and promotes relaxation. Lie down on your back with knees bent, feet together, and let your knees drop open to either side with support from pillows or blocks under each thigh.

3) Cobra Pose: This pose helps strengthen abdominal muscles while relieving menstrual pain by stretching the uterus muscles. Lie face-down on the ground with palms flat beside shoulders; slowly lift upper body off mat using arms as leverage until chest lifts off mat slightly

These poses are just a few examples of how yoga can be beneficial for those experiencing menstrual cramps and discomfort during their period. Remember to listen to what feels good for your body!

When to Avoid Exercise During Your Period

During your period, it’s important to listen to your body and take note of how you’re feeling. While exercise can certainly help alleviate some menstrual symptoms, there are times when it may be best to avoid working out altogether.

One reason to skip exercise during menstruation is if you’re experiencing severe cramps or heavy bleeding. Your body needs rest in order to recover, and overexerting yourself could make these symptoms worse. Instead, focus on gentle activities like walking or stretching.

Another factor that might impact whether or not you should exercise during your period is hormonal fluctuations. For example, if you experience a significant drop in estrogen levels right before menstruating, this can lead to decreased energy levels and motivation for physical activity.

If you typically suffer from migraines or headaches around the time of your period, high-impact exercises like running or jumping may exacerbate these symptoms. Opt for low-impact workouts instead such as yoga or Pilates.

Every woman’s experience with her menstrual cycle is different and unique. It’s essential that each individual listens closely to their own bodies’ signals when deciding whether or not they should engage in physical activity during this time of the month.

Conclusion

Staying active during your period can be a challenge, but it’s possible with the right moves and mindset. By adding pelvic floor exercises, stretches for period pain relief, low-impact cardio, and yoga poses to your routine, you can reduce cramps and discomfort while boosting energy levels.

However, it’s important to listen to your body during this time and avoid exercise if you’re experiencing severe symptoms or excessive bleeding. Remember that every woman’s menstrual cycle is different.

By staying active in a way that works for you, not only will you feel better physically but also mentally. Exercise releases endorphins which help improve mood swings commonly experienced during periods.

So give yourself permission to move mindfully throughout the month – even on those days when all you want is Netflix and chill! Just remember that any kind of movement is good as long as it feels good for YOU.