Can exercise relieve menstrual cramps?

Menstruation is a woman’s best friend every month. Dysmenorrhea is also a problem for many women. So how can exercise relieve dysmenorrhea? Can exercise relieve menstrual cramps? For women with scanty menstruation, proper physical exercise can promote the shedding of the endometrium and is beneficial to menstrual health. Today, I will teach you some exercise therapies to relieve dysmenorrhea. I hope this will be of some help to everyone.

Abdominal breathing effectively relieves women's dysmenorrhea

Experts say, "60% of women suffer from primary dysmenorrhea, and among this group, 12-16% of women experience particularly severe pain." From these data, it can be seen that primary dysmenorrhea troubles many women.

Many years ago, one of the expert's female students suffered from primary dysmenorrhea. As a student studying traditional Chinese medicine, she combined her knowledge and experience and concluded that moderate exercise could relieve dysmenorrhea. Based on this, experts continued their research and found that health-preserving exercises can also relieve dysmenorrhea.

First of all, we need to find out the cause of primary dysmenorrhea. Experts say that the pain of primary dysmenorrhea is caused by uterine contraction and ischemia. This is probably due to prostaglandins produced by the secretory endometrium, so primary dysmenorrhea is almost always accompanied by an ovulatory cycle.

Uterine ischemia is the main cause of primary dysmenorrhea. In addition, severe abdominal cramps also indicate that the individual's abdomen has a low ability to withstand intensity. Therefore, exercise prescriptions are mainly aimed at strengthening the body's qi and blood and sphincter capacity.

Before and after menstruation: walking, sit-ups, Wuji standing

When walking, the movement of the lower limbs can increase the blood circulation ability of the lower body; sit-ups mainly focus on abdominal exercises, which not only promote blood circulation and unblock meridians, but also increase the ability of women's abdominal muscles to withstand intensity. This way you can be prepared and prepare your body to reduce the pain when an attack occurs.

The essence of Wuji standing posture lies in the movement of internal breathing. Doing abdominal breathing can not only enhance the muscle strength of the sphincter and increase its contraction and relaxation threshold (the range of pain tolerance), but also enhance the body's toughness and withstand more force. These will address and relieve primary dysmenorrhea.

Specific method:

1. When standing, form a straight line between the Baihui point, the Huiyin point, and the midpoint of the line connecting the two feet.

2. Do abdominal breathing. When you inhale, the abdomen slowly bulges out, and the mind is focused from the outside to the inside; when you exhale, the abdomen slowly recedes, and at the same time, you clench your teeth, tighten your anus, and use your mind to expel the waste gas in the body from the inside to the outside.

When practicing, take 4-6 breaths per minute. Each practice session should be limited to 3-5 minutes. You can practice as many times as you have time every day.

During menstruation: lift your legs, lie down and do abdominal breathing exercises

When primary dysmenorrhea occurs, the pain is obvious, so the above-mentioned exercises are no longer suitable. Instead, you can do foot-lifting exercises, which can also activate blood circulation in the lower limbs and relieve pain. If the pain continues to be so severe that even moving the body causes pain, experts recommend doing abdominal breathing exercises while lying down.

The lying abdominal breathing exercise has similar requirements to the Wuji standing practice, except that standing is replaced by lying on the bed. For example, when lying on the bed, the Baihui point, the perineum point, and the midpoint of the line connecting the two feet form a straight line, and at the same time, focus your mind on these three areas. During menstruation, the frequency of exercise should be once in the morning and once in the evening.

What exercises can relieve menstrual cramps? For people with dysmenorrhea, it can reduce psychological pressure, eliminate mental tension, relieve the degree of uterine spasm, and is conducive to the recovery of dysmenorrhea.

Of course, physical exercise during menstruation should be carried out in a scientific manner. Usually the main activities are table tennis, gymnastics, boxing, cycling, jogging, etc. At the same time, attention should be paid to shortening the exercise time, slowing down the speed, reducing the amount of exercise, generally not feeling particularly tired.

To avoid dysmenorrhea, you should also pay attention to the cleanliness of the vulva during menstruation, and avoid using vaginal medications and sitting baths. In your daily life, you should pay attention to keeping warm and avoid getting cold or getting caught in the rain. At the same time, you should eat less raw and cold food and avoid drinking cold water. Dysmenorrhea is a common symptom among women and is a normal physiological phenomenon. Pain in the lower abdomen begins when menstruation comes and disappears when menstruation ends. So don't take or abuse painkillers casually.