5 simple stretches to ease period pains

5 simple stretches to ease period pains

by Muhaimin X 15 Jan 2019

Nothing is more painful than period cramps. As varied as they may be, no woman would disagree on how inconvenient they are, especially when you live an active lifestyle. The next time Aunt Flo rolls around sporting a particularly bad temper, try some of these simple stretches to help allay the pains of period cramps:


1. Curl-up pose

The Curl-up Pose is useful for those who experience cramping in the lower-back area.

  1. Sit on the floor and hug your knees up, and then gently rock forward and back while keeping your chin tucked into your chest.
  2. Use the momentum and try to roll back up to a sitting position.
  3. Continue to rock back and forth to achieve consistent movement.
  4. If this position feels too strenuous, opt for a progressive approach. Instead, hug your knees while on your back to release the pressure.


2. Child's pose

The Child's Pose is my everyone's favourite when it comes to stress-relief; turns out that it works for period pain-relief as well!

  1. Start by kneeling on the floor and rest on your ankles.
  2. Stretch your arms up high as you take a deep breathe in.
  3. Exhale and stretch your arms out far in front with your forehead on the ground. You can do this with your legs together or with your knees apart.


3. Hip-hang pose

The Hip-hang Pose requires less flexibility and mobility, making it perfect for individuals who are unfamiliar with stretching.

  1. From a standing position, bend your knees as much as you'd like.
  2. Place your feet hip-width apart and bend over while keeping your chin tucked into your chest.
  3. Wiggle your hips from side to side.
  4. Take some deep breaths and slowly roll back up to a standing position


4. Block out pose

You need a yoga block for this movement; this pose is also a good one to do before bed since it relaxes the body and makes it easier to fall asleep.

  1. Sit with the soles of your feet touching while keeping the knees out and the block under your butt.
  2. This position allows you to be able to relax your stomach and let it all hang out.
  3. Rub your stomach and remind yourself that whatever discomfort you’re feeling is a temporary state.
  4. Focus on your breathing and rub your stomach as hard or soft as the pain dictates in an anti-clockwise direction.


5. Stomach-release pose

The stomach release pose can be a bit tricky to achieve; do this one only if your cramps are on the milder end of the spectrum.


  1. Lie on your back on the floor with your palms facing up and your relaxed toes falling outward.
  2. Breathe deeply and try to imagine that you are breathing into your belly.
  3. Deeply count 10 to 20 deep breaths to calm your body and mind.


Stretching, in general, makes you feel good for loads of reasons. It increases fresh blood flow into the muscle and helps with joint mobility and flexibility to experience the full range of motion and reduce the possibility of injury. Outside of exercise, stretching is great for sorting out other everyday issues like stress, tight muscles, and cramps. Give some of these stretches a try and see if it works for you!