Exercises for Menstrual Cramps

  1. Lie down on your back, bend your knees bring your feet together and pull your heels towards the groin. Inhale slowly through your nose to the abdomen as you exhale slowly bring your knees together and pull your navel toward your spine. Set: 5x.

  2. Child pose. Rest your head on the floor. Inhale slowly and exhale slowly. Stay in this position for 2-3 minutes.

  3. Roll on your side. Bring your upper leg closer to your chest, lower leg stretched out.
    Pull your navel toward your spine and relax/let it go. Repeat as fast as possible. Set: 5x-10x.

  4. As you sit clasp your hands over your shins, just above the ankle. Drop your shoulders, don’t tuck your head. Inhale, and pull the lower abs in and up to get yourself going and roll back slowly on the spine vertebrae by vertebrae. Roll only to the shoulders. Do not roll onto the neck. Stay scooped with your spine curved, and use your exhale return to upright. Set: 5x

  5. Lay on your left-hand side into a fetal position and relax. Roll slowly on your back, stretch your leg and contract your buttock muscles. Rollback slowly to the fetal position on your right side. Repeat and alternate sides. Set: 5x

  6. Get on all fours. Inhale: arch your back slightly. Exhale: Pull your navel in toward your spine and squeeze your buttocks. Allow your head to slowly drop forward. Inhale: Return to neutral spine position, then go further into the arch, sticking your tail bone and head upward. Set: 5x

  7. Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Inhale: come up to the bridge position then go back to the starting position. Exhale slowly: lift your knees towards your chest, curl your chin towards your knees gently. Repeat the cycle. Set: 5x

  8. Candle pose. Inhale and exhale. Slowly lower your feet behind your head, keeping your legs straight. Rest for approx. 20 seconds and breath then gently and slowly roll your back down until you are lying flat.

  9. Lay on your stomach. Legs apart. Contract your buttock muscles and relax. Set: 5-10x

  10. Stay in this position. Close your legs and open them. Aim to open your leg wider each time you do the reps. Set: 5-10x

  11. Lay on your stomach, legs hip-width apart. As you breathe in, pull your left leg towards your chest then lower it to the starting position as you breathe out. Alternate it. Set: 5 each side