7 Essential Stretches for Period Cramps

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You don’t need anyone to tell you that you may feel more sluggish than usual when you’re experiencing the dreaded cramps and other discomforts that go along with that time of the month. Yet sometimes life doesn’t exactly cater to your need to stay as motionless as possible. Actually, modest amounts of movement—including the simplest of stretches for period cramps—can even bring relief.

“During your period specifically, light aerobic exercises help increase blood circulation, which can ease menstrual cramps,” says Monica Grover, MD, chief medical director and OB-GYN for VSPOT. “Activity also helps release feel-good endorphins and neurotransmitters, which eases menstrual cramps.”

Yes, something as simple as practicing stretches for period cramps can help you make it through the worst of it. Here’s how.

7 Essential Stretches for Period Cramps

As you practice each stretch, slow your breath and see if you can bring your awareness to where you feel tension in your body. Then see if you can release any unnecessary muscular engagement. Once you catch the hang of it in a stretch, you may find that you can do the same in everyday life, whether you’re sitting in a meeting, stuck in traffic, or fidgeting while you’re binge-watching your latest obsession.

Cat and Cow are actually two different stretches although they’re commonly practiced together. in sync with your breath. (Photo: Andrew Clark. Clothing: Calia)

1. Cat-Cow Pose

Not in the mood for an intense workout? Mimi Ghandour, founder of MimiYoga.com, suggests practicing even the gentlest of yoga poses for period relief. “Cat–Cow is great to address period pain because it helps improve blood circulation in your pelvic region,” she says.

How to: Start on your hands and knees with your wrists directly over your shoulders and your knees directly over your hips. Inhale as you lower your belly toward the mat and lift your chest and chin toward the ceiling. Exhale as you round your back, tuck your tailbone, and release your neck. Repeat.

Downward-Facing Dog Pose — Okay, Down Dog may not feel like a resting pose, even if your teacher swears it can. But it does allow tension along your entire back body to release, which can in turn bring relief from cramps. (Photo: Andrew Clark)

2. Downward Dog

For a little more active stretch, try Downward Dog for period relief. According to Ghandour, Downward Dog may help alleviate period discomfort because it soothes the nervous system, Ghandour says.

How to: Begin on your hands and knees and lift your knees as you push your hips up and back. Keep your hands planted and press down through the base of your knuckles, especially your first fingers and your thumbs. Stretch your heels toward the floor as you stay still or peddle your feet, feeling the stretch along the entire backside of your body. Breathe here.

A person in a Half Standing Forward Bend — Simply folding forward and pausing here with your breath can make a profound difference in tension levels—both in your muscles and your thoughts. (Photo: Andrew Clark; Clothing: Calia)

3. Standing Forward Bend

When’s the last time you tried to touch your toes? Simply bending forward may alleviate some pain when your period rolls around by relieving tension in the lower back and calming the nervous system, explains Ghandour.

How to: Start in a standing position with your hands by your sides and your feet hip-width apart or wider. As you exhale, hinge forward from your hips while keeping your spine long and your belly engaged. Take as much or as little bend in the knees as you need and ground down into the balls of your big toes and your outer heels. Rest your fingertips on the floor, blocks, your shins, or a stack of books or you can grab opposite elbows. Relax your neck, shoulders, and arms. Breathe here.

Woman practices Marichyasana III (Marichy's Twist) with her elbow on the outside of her bent knee. She has blonde hair and wears copper-colored yoga tights and matching top. She is in a room with a wood floor and white walls — Easy does it on the twisting action. Less is definitely more. (Photo: Andrew Clark. Clothing: Calia )

4. Seated Twist

Sarah Bradford, founder of Luna Mother Co and certified personal trainer, suggests a seated floor twist to help relieve period cramps. “The light compression from the twist massages internal organs, helps reduce bloat, and releases the low back, which tends to hold a lot of tension during that time of the month,” she says.

How to: Sit on the floor with your legs stretched straight in front of you and your ribs stacked over your hips. Bend your right knee, step it to the outside of your left knee, and press the ball of your right foot into the mat. Place your right hand behind your right hip. Inhale as you straighten your back and exhale as you twist toward the right, pressing your left elbow against your right thigh. Breathe here and then release and repeat on the other side.

A Black woman wearing cream colored tights and top practices Child's Pose (Balasana). She is on a wood floor against a white backdrop. — The quieting shape of Child’s Pose helps focus your attention on tension in your body and in your thoughts. (Photo: Andrew Clark. Clothing: Calia)

5. Child’s Pose

Whether you’re on your period or not, Child’s Pose is an excellent stretch to slow down and release some of the tension you unknowingly hold all day, some of which may be contributing to period-related pain. “This helps lengthen the spine and release back pain common with menstruation,” Bradford says.

How to: From hands and knees, bring your knees wide and your big toes to touch. Press your hips back to rest on your heels and rest your forehead on the floor. Walk your hands straight in front of you to deepen the stretch or relax them alongside your thighs. Breathe here.

Lying on your back with your knees bent and apart provides a moment to quiet your breath and release your hips. (Photo: Andrew Clark)

6. Reclined Bound Angle Pose

You might have unknowingly done this pose a child. It’s time to resurrect Reclined Bound Angle, or Butterfly, as a stretch for period cramps. “This pose lengthens the hip flexors, releases the low back, and improves blood and oxygen circulation, which can help reduce period pain and bloating and improve flow,” Bradford adds.

How to: Lie on your back, bend your knees, and bring the bottoms of your feet together, making a diamond shape with your legs. Place one hand on your heart and the other on your lower abdomen and try to relax your core and pelvic floor. Breathe here.

7. Bridge Pose

You can include an active form of Bridge Pose in your stretches for period cramps routine to minimize back pain or settle into a more restorative version of the pose. The former helps strengthen the core and glutes, which can reduce back pain, get the blood flowing through the core and low back, and help reduce bloating, says Bradford. The latter allows for a gentle stretch and relaxation in the lower back.

How to: Lie on your back, bend your knees, and bring your feet flat on the floor, hip-distance apart. If you can’t touch the back of your heels with your fingertips, walk your feet closer to your body. For a more active Bridge, exhale as you draw your pelvic floor in and up, engage your deep core muscles like a corset around your torso, and lift your hips, squeezing the glutes. Inhale as you come back down. Repeat for 60 seconds. For a more restorative Bridge, slide a block on its lowest level or a firm pillow or folded blanket beneath the sacrum, which is the flat bone at the base of your lower back. Rest your weight on the support and allow your arms to relax at your sides, palms facing up, or rest them on your lower belly.

This article originally appeared on Oxygen. It has been updated.

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