easy to do! exercises for “that time of the month”
I get it! During that time of the month, it can feel impossible to get any sort of movement in. I have been learning to move my body regardless of how uncomfortable I feel because it truly does help you feel better. Exercising while on your period can help to minimize common symptoms such as cramps, bloating and mood swings. I like to do lower-intensity workouts like yoga and pilates. Even an extra dog walk seems to make me feel better!
I found that these 4 exercises help to improve your posture and mood! Keep these movements slow and controlled. No equipment needed. All you need is YOU!
THREAD THE NEEDLE
Start in a table top position. Take one hand to your forehead and the other hand down on the ground to hold you stable. Be sure to stack your hand right underneath your shoulder. As you open up your chest, rotate your arm to the side and release all the way down bringing your elbow to your opposite hand. This version of thread the needle is perfect to do anywhere with any space you may have at home!
KICK BACKS
Start in a table top position. Take one arm and drop down to your forearm while the other arm is up in a high plank. The opposite leg to the forearm down on the mat is the leg you’ll lift. As you lift your leg, focus on keeping the rest of your body still.
SIDE CRUNCH
Start lying down with both hands behind your head, feet firm on the ground and knees up towards the ceiling. As you crunch, lift your head and chest off the ground, rotating one elbow to your opposite knee. As you crunch, lift your opposite knee to meet your elbow in the air. After your crunch, slowly release allowing your body to lie back down on the mat.
SWAN
Start with your pelvis facing the ground and both hands planted on the ground by your sides. Slow lift up your chest and peel up into the Swan stretch. Stretching out your back. Inhale as you lift and exhale as you slowly peel back down towards the ground.
It only takes a few minutes to do these exercises on both sides for a few sets! I’d recommend taking your time, breathing through each movement and just focusing on how you’re feeling. You health is the most important so give yourself space and time to focus on it and continue to learn how to take care of it!
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During menstruation, many women experience discomfort that can deter them from exercising. However, gentle movement can alleviate symptoms such as cramps, bloating, and irritability. These four exercises—Thread the Needle, Kick Backs, Side Crunch, and Swan—require no equipment and can be done anywhere. 1. **Thread the Needle**: This stretch opens up the chest and relieves tension in the upper body. Start in a tabletop position and gently rotate your arm while keeping your hips stable. It's particularly good for those suffering from back discomfort during their period. 2. **Kick Backs**: This exercise engages the glutes and core while keeping movements slow and controlled, helping to stabilize your body. Position yourself on all fours and focus on balancing as you lift your leg. 3. **Side Crunch**: Strengthen your core and relieve abdominal tension by incorporating this crunch. As you lift, focus on the connection between your elbow and knee to enhance engagement. 4. **Swan**: This gentle back extension helps open up the spine and releases any stiffness. Ensure smooth lifting and lowering in your movements. Taking just a few minutes daily for these stretches can help you connect with your body, ease discomfort, and promote a sense of calm. It's essential to listen to your body; if an exercise feels too strenuous, opt for a gentler movement or rest. Regularly practicing these routines not only nurtures your body during your cycle but also establishes a positive relationship with physical activity.
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