Spinal extension
Efficacy: While stretching the spine and relieving low back pain, it can also help relieve abdominal and pelvic pain during menstruation.
Basic operation:
1, keep standing, inhale, send your upper body forward, put your hands in your feet, grab your ankles, and keep your upper body as close as possible to the front of your legs.
2. Keep breathing naturally and relax the whole head and upper body.
Reinforced side extension type
Efficacy: Stretch the spine to relax the hip joint, contract and strengthen the abdominal organs, and promote the normal secretion of hormones in the body.
Basic operation:
1, stand still, legs apart, slightly wider than shoulders, palms together behind your back, fingertips up.
2. Inhale, head backward, exhale, let the upper body close to the front of the right leg, relax the upper body and head, and keep it for 30 seconds.
3. Restore the standing posture and repeat the left action.
In order to maintain stability, you can also put a chair to support you.
Cat stretching
Efficacy: Relaxing the muscles of the whole body while stretching helps to eliminate the pain of menstrual cramps.
Basic operation:
1. Kneel on the mattress, support your knees and palms on the mattress, inhale, blow upward, collapse your waist, lift your hips upward, support your shoulders with your arms, and expand your chest.
2. Exhale, lower your head, chin touching clavicle, back arching upward, back and hip retracting inward.
Action must be slow, in order to achieve the purpose of whole body relaxation.
Caterpillar variant
Efficacy: It helps to eliminate dysmenorrhea and relieve irregular menstruation.
Basic operation:
1, kneel on the mattress, put your arms flat on the mattress, inhale, and let your fingertips move forward slowly until your chest and chin rest on the mattress, close your eyes slightly and keep breathing naturally.
2. Hold for one minute, then relax your limbs and repeat the action.
One hour after meals every day, not suitable for the first day of menstruation.
Niulian modeling
Efficacy: It can strengthen back muscles, relieve shoulder and back pain caused by menstruation and relieve chest pain.
Basic operation:
1, sit still, adjust breathing, inhale, stretch your right arm, bend your elbow, exhale, pull your right elbow with your left hand, lower your right hand as far as possible between your shoulder blades, bend your left arm back, and knock with your fingers together.
2. Straighten your back, look straight, hold for 20 seconds, and breathe naturally.
3. Do it left and right three times, let go and shake it, and then do the other side.
If the scapula is stiff and the hand can't reach the other side, you can use the method of grasping both ends of the towel instead, and the same effect can be achieved. This action is not suitable for the first day of menstruation.
The above movements are yoga movements that all female friends can do during menstruation. Of course, doing these exercises should vary from person to person and assess the situation. If the menstrual pain is severe, take a good rest and don't do yoga.