10 Gentle Period Pain Exercises You Can Do in Bed for Quick Relief
Knee-to-Chest Stretch
Lie on your back and gently pull one knee towards your chest, holding for 20-30 seconds. Switch legs. This stretch can help relieve lower back pain and menstrual cramps.
Reclined Butterfly Pose
Lie on your back, bring the soles of your feet together, and let your knees drop to the sides. Hold this gentle stretch to open up the hips and alleviate discomfort.
Child's Pose
While on your knees, sit back on your heels, stretch your arms forward, and lower your forehead to the bed. This pose helps to stretch the lower back and calm the mind.
Cat-Cow Stretch
Get on your hands and knees, arch your back up (Cat), then dip it down while lifting your head and tailbone (Cow). This movement helps to ease tension in the back and abdomen.
Pelvic Tilts
While lying on your back with your knees bent, gently tilt your pelvis up and down. This exercise strengthens the lower abdomen and relieves menstrual cramps.
Supine Spinal Twist
Lie on your back, bring one knee towards your chest and let it drop over to the opposite side, twisting your spine gently. This twist helps to stretch the lower back and hips.
Legs-Up-The-Wall Pose
Scoot your hips close to the wall and extend your legs up it, resting them there. This pose promotes circulation and relaxation, which can help alleviate cramping.
Happy Baby Pose
On your back, bend your knees towards your chest, and hold the outer edges of your feet with your hands. Gently rock side to side to release tension in the lower back.
Deep Belly Breathing
Place one hand on your belly and the other on your chest. Take slow, deep breaths through your nose, allowing your belly to rise and fall. This breathing technique helps reduce stress and pain.
Gentle Abdominal Massage
Using light pressure, massage your lower abdomen in a circular motion. This can help to soothe cramps and improve blood flow.