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Exercising during your menstrual cycle may seem odd but it can actually provide relief from the pain, swelling and mood swings that women experience during this time. Severe pain or cramps in the lower abdomen is the most common symptom during periods and is caused by the contraction of the uterus to expel its lining. Conditions such as endometriosis and adenomyosis can often increase this pain, making it difficult to function normally. Physical activity during this time can help reduce cramps and discomfort by promoting circulation, delivering more oxygen to the muscles. Exercise can also help release endorphins which act like natural pain relievers to ease menstrual discomfort. Additionally, movement can help improve mood which may also provide relief. (Also read: Irregular menstruation is not just menopause, but can also be a sign of cervical cancer. Symptoms to be wary of)
Why are cramps common during periods?
“Cramps are caused by a hormone-like substance known as ‘prostaglandin’ secretion. This hormone is mainly released after any injury, inflammation or infection in the body. They help in blood clotting as well. Help in the dilation or contraction of blood vessels. During the menstrual cycle, prostaglandins cause uterine muscle contractions to shed tissue, but too much secretion of prostaglandins by the uterus can lead to painful menstruation or menstrual cramps. Apart from this, it can also be the structures such as the joints, muscles, blood circulation, support around the pelvis and its organs. “It is each of these,” says Dr Priya Singh, physiotherapist, Cloudnine Group of Hospitals, Navi Mumbai, Vashi. How hormonal changes occur during the menstrual cycle greatly affects it.”
Excessive pain during periods can affect a woman’s physical and mental health. Inability to concentrate, respond, as well as emotional fluctuations like irritability, sadness, anger etc. can become hindrances during this time.
Here is a set of exercises suggested by Dr. Singh that can help reduce menstrual pain or primary dysmenorrhea.
Exercises to get relief from menstrual pain
1. Stretching and breathing exercises
This type of exercise is prescribed for tighter muscle groups. Synchronizing exercises combined with some specific breathing exercises allow you to efficiently engage your core muscles and help in stretching the muscles which aid in good blood circulation around the affected area.
2. Pelvic Alignment
This can have a greater impact on the intensity of pain experienced. Pelvic alignment includes components such as trunk imbalance, rotation, pelvic tilt, and lumbar lordosis angle that are directly controlled by the hip and pelvic floor muscles. Weakness of the pelvic floor muscles and hips will definitely create disturbances in pelvic alignment and make the condition worse.
3. Myofascial release
This technique is done to release your muscles which have trigger points or tenderness by applying moderate pressure on the muscle’s fascia thereby relaxing the muscles. Pressure can be applied by hands or a myofascial release tool.
4. Joint Mobility Technique
To relieve tension around the pelvic joints if present, allowing your muscles to perform better with greater pelvic range of motion.
5. Strength training
This is recommended for individuals with weaker muscles or groups. One can train their muscles with weights specifically during the follicular phase of their cycle and several studies have shown good results with regard to weight training during the follicular phase.
Is it safe to exercise during periods?
“When it comes to exercising during menstruation, the first question that arises in many people’s minds is – ‘Is it really safe’? Well, yes, it is absolutely safe to exercise during the menstrual cycle. And is helpful but keep it up Keep intensity in mind and listen to your body. Exercising reduces prostaglandin secretion by the uterine lining, releasing endorphins which is a feel-good hormone, helping to manage the effects of prostaglandins. Helps There is a significant reduction in cortisol levels which reduces stress and mood swings,” says Dr Singh.
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