4 stretches for period pain

Breaking the cycle

When we feel pain in our bodies, it causes us to tense up and, understandably, we get stressed and agitated. The muscle tension this creates leads to more feelings of pain, and more feelings of stress and unhappiness. If we can break this cycle of tension, stress and pain, it will greatly improve how we experience menstrual cramps. That's why it is important to do these exercises in a slow and gentle way, in a relaxing environment. It is a good idea to breathe slowly through the nose while you do them and try to breathe deeply into your belly rather than shallowly into your chest.

Butterfly stretch

This posture is a lovely one to start with as it relaxes the body, especially the pelvic area and gives you a chance to slow your breath down. It can be done lying flat on the floor with cushions underneath each of your knees so that your legs can relax. It is really nice to set up your space so that you can lie down comfortably. If you have a yoga or exercise mat, place it on the floor with a blanket on top or use two or three blankets on their own. Make sure you are warm.

Knees to chest

This posture relaxes the lower back and abdominal muscles, relieving tension which can help with painful cramps in the lower back or abdomen. While you are in this posture, take some deep breaths in through your nose and notice how when you inhale your belly expands and on your exhale it contracts. You can rock side to side gently here if that feels good on your lower back.

Cat cow

This is a slightly more active stretch, but many women find it really helpful to ease menstrual cramps. Make sure you have enough padding underneath your knees so that they are comfortable. Place your hands under your shoulders. As you take a breath in, extend your chest towards the front of the room, arching your spine slightly. This gives your belly a lovely stretch. When you breathe out, tuck your chin into your chest and your belly button towards your spine. This rounds your back and stretches the muscles along your spine. Repeat this in time with your breath for a few rounds.

Watch our video - How to do the Cat Cow Pose

Corpse Pose

This final relaxation pose is a lovely place to let go of any last bits of muscle tension. If you have access to a guided meditation or visualisation now is a great time to listen. Make sure you are really warm and comfortable. Lie flat on your blankets a little like a starfish, with your arms and legs coming away from the midline of your body. Turn your palms up to face the ceiling and tuck your chin towards your chest so your neck is long. Take a tour around your body and ask each body part to relax, as you exhale feel your muscles melt into the ground. Notice if there are any areas of tension, especially around the neck and shoulders. If there is, move your shoulders up to your ears and as you exhale release them back down.

Breathing

Take some time to notice how you are breathing. When you are in pain, the way that you breathe is very important. This may sound funny, as we mostly think of breathing as an automatic thing. However, when you are in pain your breathing pattern may change, which can lead to tension. As I said earlier, tension can make your pain worse, so regulating your breathing is a great way to relieve pain.

Here are some steps to help you regulate your breathing if you have become very tense:

• Close your eyes and concentrate on your breathing.
• Notice how quickly you are breathing and try to slow it down.
• Take a long, slow, relaxed breath in through your nose. Push your stomach out (this helps your lungs to fill up) and feel the air gliding slowly down into your lungs.
• Hold your breath for a few seconds, then slowly breathe out through your mouth, with your lips slightly parted or through your nose if you prefer.
• Let your stomach fall – this helps get rid of the air from your lungs.
• Repeat.

A.Vogel Self-Care Tip: Muscle Tension During your Period

Have a look at my self-care tip video below for one of my favourite ways to relieve muscle tension during my period: