|
One reason many women experience a high incidence of dysmenorrhoea (painful menstruation) is their lack of regular exercise. By increasing the general tone of your muscles and strengthening your pelvic floor, exercise may help reduce menstrual pain. Prevention is your best treatment for recurring pain. Yoga, bicycling, dancing, martial arts, sports on a regular basis, and even walking all help to increase muscle tone. If you frequently experience menstrual pain in your back, regular sit-ups strengthen back muscles. |
|
At the time of cramps, any steady rhythmic exercise loosens muscles and decreases discomfort. Walking may be all you feel up to, but that's exactly what you need. Swimming is also an excellent gentle way to relieve cramps. In addition to loosening cramping muscles, exercise releases tension which can aggravate pain. Other tension relieving activities you can do include deep breathing exercises and meditation. Relaxation promotes easing of contracted uterine muscles. |
|
Tension aggravates pain. Try this simple but powerful tension reducing technique. To begin, lie comfortably on your back and place one hand on your abdomen. Close your eyes and breathe deeply. Let your breathing be slow and relaxed. Inhale through your nose, breathing deeply by expanding your abdomen, feel the rise of your hand on your abdomen first and then your chest.
Next purse your lips and exhale as slowly as possible through your mouth. Focus all your attention on your breathing. Notice the movement of your chest and abdomen in and out. Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing. Repeat this ten to twenty times. Stand up slowly and you will be amazed how refreshed and relaxed you will feel.
|
|
|
Sit on the floor with your back straight, your knees bent and the soles of your feet together so your knees fall outward. Clasp your feet in your hands, and gently bounce your knees up and down. Gently lean forward, bending from the hips as far as you can comfortably go. Hold the position for several minutes and relax. |
|
|
Direct massage of the uterus, just above the pubic hair, helps relieve spasm and encourages blood flow. Here is a gentle massage technique that you can do without a partner. Lie on the floor or a bed with your knees bent. Place your right palm on the lower right side of your abdomen, and place your left hand on top of it. Press in with the fingers of both hands, and make small circular movements. Gradually move your hands up the right of the abdomen to the waist, across under the ribs and back down, and across the lower abdomen above the pubic hair. |
|
|
Relaxation exercises
|
Anti-stress exercises
|
