Focus on breathing down into your pelvic floor when you inhale and picture the muscle descending to help enhance the stretch. The above exercises recommended by our Hinge Health pelvic floor physical therapist are a great way to relax pelvic floor muscles to help ease period pain.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises.

Please consult with your healthcare provider with any questions you may have about your medical condition or treatment. Hormonal contraceptives and nonsteroidal anti-inflammatory medications NSAIDs are often recommended for period pain and symptom flares.

These are often very effective but they can come with some side effects. In addition to exercise, and depending on your symptoms, your pelvic floor physical therapist or healthcare provider may also recommend:.

Soaking in a warm bath or using a heating pad or hot water bottle on your lower abdomen might ease menstrual cramps. Relaxation techniques. Progressive muscle relaxation or meditation can help reduce period pain.

Complementary treatments. For some, period cramps are merely annoying. For others, they can be severe enough to interfere with daily life. We know any type of movement can help with period pain.

Listen to your body, and engage in the exercises that feel best for you. That means you can easily get the care you need through our app, when and where it works for you. See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

American College of Obstetricians and Gynecologists. Dysmenorrhea: Painful Periods. Armour, M. Exercise for dysmenorrhoea. Cochrane Database of Systematic Reviews , 9.

Bernardi, M. Dysmenorrhea and related disorders. FResearch , 6 , Dehnavi, Z. The Effect of aerobic exercise on primary dysmenorrhea: A clinical trial study. Journal of Education and Health Promotion , 7 1 , 3.

Deodato, M. Efficacy of manual therapy and pelvic floor exercises for pain reduction in primary dysmenorrhea: A prospective observational study. Journal of Bodywork and Movement Therapies , 36 , — Finan, P.

The Association of Sleep and Pain: An Update and a Path Forward. The Journal of Pain , 14 12 , — Jo, J. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life.

Scientific Reports , 8 1. López-Liria, R. Efficacy of Physiotherapy Treatment in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis.

International Journal of Environmental Research and Public Health , 18 15 , Painful Menstrual Periods. American Family Physician , 2 , online—online. These cookies are necessary for the website to function and cannot be switched off in our systems.

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Benefit Leaders and Health Plans. Our Approach. Learning Center. Enroll now. Hinge Health Learning Center Articles Exercises for Period Cramp Pain Relief: What Physical Therapists Recommend. Our Hinge Health Experts.

Amanda Welter, PT, DPT Physical Therapist. Tamara Grisales, MD Expert Physician in Urogynecology and Medical Reviewer. Grisales is a board-certified urogynecologist and surgeon and oversees the Women's Pelvic Health program at Hinge Health.

Kandis Daroski, PT, DPT Pelvic Health Physical Therapist and Clinical Reviewer. Daroski is a pelvic health physical therapist who provides clinical expertise for the Hinge Health Women's Pelvic Health Program. What Causes Period Cramps? Conditions that can lead to this type of menstrual pain include: Endometriosis.

Exercises to Ease Period Cramp Pain. Diaphragmatic Breathing. Also known as belly breathing, the goal of diaphragmatic breathing is to practice relaxing your pelvic floor muscles and releasing tension in your abdominal tissue.

Cat Cow. These flexibility tests may convince you to stretch more often. Sit on the floor with a blanket rolled up lengthwise at the base of back with a pillow on top. Bend knees to bring soles of feet together, then slowly lay spine back onto the blanket and rest head on the pillow.

Breathe evenly and relax for 1 minute. Need a few more stretches for period cramps to ease your pain once and for all? Try these yoga poses for PMS. Use limited data to select advertising.

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As you inhale, bend your right knee and gently hug it to your chest. As you exhale, keep your right knee bent and cross it over to the left side of your body until your shin and foot touch the floor.

Place your left hand on your right knee for support. Keep both shoulder blades on the mat, even if that means you can't touch your right knee to the floor. Stay in this position for five full breaths.

To deepen the stretch, turn your head toward your right hand. Bring your right knee back to the center and extend that leg. Repeat steps with your left leg. Why it helps: The Sanskrit word "uttanasana" comes from "ut," meaning intense, and "tan," meaning to stretch.

Standing forward fold is a common pose in hatha yoga , a gentler style that focuses on timing your breath to your movements. Gondek says hatha yoga may prove an especially helpful approach for relieving pelvic pain during your period. Since it emphasizes slower movements and deeper stretching, it's less strenuous on your body — a bonus if you don't feel up to moving much at all.

While standing with your arms by your sides and feet shoulder-width apart, bend your knees slightly as you hinge forward from your hips. Keep your spine long and shoulders down as you touch your fingertips to the floor in front of you. Release all tension in your neck and let your head hang, relaxed.

Breathe slowly in through your nose and out through your mouth for minutes. When you're ready, very gradually allow your upper body to rise, with your head coming up last. Why it helps: This pose helps relieve pain by relaxing the pelvic floor muscles along with releasing tension in your lower back muscles, says Gondek.

That makes it a great option if you tend to have an achy or tender back and pelvis during your period. Start lying on your back. Bend your knees in toward your chest, and raise your arms up to grip the outsides or inner arches of your feet. While keeping your feet flexed, gently spread your knees apart so they're wider than your torso, and shift them upward toward your armpits.

Gently rock from side to side as you inhale and exhale deeply for minutes. Why it helps: Downward dog pose simultaneously stretches and strengthens the body, says Ghandour — and as with other inverted poses that place your heart higher than your head, it boosts blood flow throughout the body, which may help relieve period pain.

Begin on all fours, with your wrists slightly in front of your shoulders, knees under your hips, and toes curled under. Inhale for counts, and then as you exhale for counts, push through your hands to raise your hips to the ceiling and straighten your legs without locking your knees.

Spread your fingers wide and press your hands into the mat. Let your head hang, keep your shoulder blades relaxed away from your ears, and lift your tailbone toward the ceiling.

You may not always feel like moving when you have period cramps — but doing some gentle yoga can often make a difference by helping stretch and relax tense, achy muscles and boosting blood flow throughout the body.

All that said, always listen to how your body responds to your yoga practice, and honor your limitations. If certain poses feel too intense or end up aggravating your cramps, Gondek suggests modifying them or trying something else, like walking, swimming, Pilates, or basic stretches.

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Twitter LinkedIn icon The word "in". The days of your menstrual cycle can also help guide your practice. By practicing pelvic movements and creating compression around the uterine area, you can stimulate blood flow to the pelvic area, Boland says.

This type of movement can offer nourishment to pelvic tissue, which ultimately reduces cramping, she says. In addition to physical postures, Boland offers a reminder of how powerful your breath can be in alleviating discomfort. While in this pose, she suggests creating small circles to generate movement and awareness in your pelvic area.

If you would prefer not to do a seated twisting posture, Boland recommends trying Supine Spinal Twist on your back. With this gentle twist, you generate movement in your pelvic region—without being too strenuous on your physical body.

If your cramping is less severe, you can twist a little deeper in this pose. Although you might want to grab a prop. Like Supine Spinal Twist, this twisting posture can generate movement throughout your midsection—and offer you some relief from painful period cramps.

Remember to only twist as far as feels comfortable for you and your body. Boland says this active posture replicates the benefits of seated twisting postures.

The pigeon pose will help your hips feel more relaxed as they carry the stress of menstrual cramps. The pigeon pose will help stretch and relieve the pain felt in your hips. First, position yourself in the upright sitting position.

Bend your right knee, and extend your left leg behind you. Arch your back as you place your hands on your hips. A more intense stretch can be achieved if you reach your arms over your head and bring your hands together. Position yourself on all fours. Bring your right knee forward towards your right wrist, and extend your right ankle so it is in line with your left hip.

Slowly slide your leg back. For balance and depending on your flexibility, you may need to keep your hands positioned on the ground. As your leg extends back, you will feel the stretching of your left hip and you may also feel stretching along your right side, but it shouldn't be painful.

If it is painful, you may need to modify the pose. Hold this pose for several breaths before returning to the center and repeating the pose with your right leg outstretched behind you and your left knee bent. Repeat 5 to 10 times. This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain.

This one is less about stretching your body and more about relaxing or focusing your mind. Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.

Sometimes it can feel like nothing helps your painful period symptoms. You may have tried yoga, special diets, pain medication, massage, and more without success.

You may need to be evaluated for a condition like PCOS , endometriosis , or other conditions that cause painful periods. You should talk to your doctor about period cramps if your pain is interfering with your ability to lead the life you want, if you have a diagnosis for a condition that is not currently controlled with medication or other treatments, or if you want to learn about more options for controlling your period pain.

If you suffer from chronic menstrual cramps, difficult or irregular periods, heavier-than-normal bleeding, or periods that are interfering with your life, we are here to help. Our providers are ready to listen, understand, and provide expert care. At Moreland OB-GYN Associates, we are dedicated to the needs of our patients.

Our compassionate providers understand the difficulties that our patients face in their daily health, whether it is unexplainable pain or unusual menstrual symptoms. Learn more about the doctors at Moreland OB-GYN, who offer treatment for painful periods in Waukesha, Oconomowoc, Milwaukee, and the surrounding areas.

Keep both shoulder blades on the mat, even if that means you can't touch your right knee to the floor. Stay in this position for five full breaths.

To deepen the stretch, turn your head toward your right hand. Bring your right knee back to the center and extend that leg. Repeat steps with your left leg. Why it helps: The Sanskrit word "uttanasana" comes from "ut," meaning intense, and "tan," meaning to stretch. Standing forward fold is a common pose in hatha yoga , a gentler style that focuses on timing your breath to your movements.

Gondek says hatha yoga may prove an especially helpful approach for relieving pelvic pain during your period. Since it emphasizes slower movements and deeper stretching, it's less strenuous on your body — a bonus if you don't feel up to moving much at all.

While standing with your arms by your sides and feet shoulder-width apart, bend your knees slightly as you hinge forward from your hips. Keep your spine long and shoulders down as you touch your fingertips to the floor in front of you.

Release all tension in your neck and let your head hang, relaxed. Breathe slowly in through your nose and out through your mouth for minutes. When you're ready, very gradually allow your upper body to rise, with your head coming up last. Why it helps: This pose helps relieve pain by relaxing the pelvic floor muscles along with releasing tension in your lower back muscles, says Gondek.

That makes it a great option if you tend to have an achy or tender back and pelvis during your period. Start lying on your back. Bend your knees in toward your chest, and raise your arms up to grip the outsides or inner arches of your feet.

While keeping your feet flexed, gently spread your knees apart so they're wider than your torso, and shift them upward toward your armpits. Gently rock from side to side as you inhale and exhale deeply for minutes. Why it helps: Downward dog pose simultaneously stretches and strengthens the body, says Ghandour — and as with other inverted poses that place your heart higher than your head, it boosts blood flow throughout the body, which may help relieve period pain.

Begin on all fours, with your wrists slightly in front of your shoulders, knees under your hips, and toes curled under. Inhale for counts, and then as you exhale for counts, push through your hands to raise your hips to the ceiling and straighten your legs without locking your knees.

Spread your fingers wide and press your hands into the mat. Let your head hang, keep your shoulder blades relaxed away from your ears, and lift your tailbone toward the ceiling. You may not always feel like moving when you have period cramps — but doing some gentle yoga can often make a difference by helping stretch and relax tense, achy muscles and boosting blood flow throughout the body.

All that said, always listen to how your body responds to your yoga practice, and honor your limitations. If certain poses feel too intense or end up aggravating your cramps, Gondek suggests modifying them or trying something else, like walking, swimming, Pilates, or basic stretches.

We may receive a commission when you buy through our links, but our reporting and recommendations are always independent and objective. Close icon Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

Reviews The word Reviews. Tech Angle down icon An icon in the shape of an angle pointing down. Home Angle down icon An icon in the shape of an angle pointing down. American Osteopathic Association. Related Calf stretch.

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Bring your hands together in a prayer position as you press your elbows into your inner thighs. If you would like, you can twist your back to each side. For additional support, you can place a balancing block under your butt.

How it helps : The Malasana stretches your thighs, groin, and lower back. Additionally, this move helps support digestion and affects the ascending and descending colon to help ease discomfort in your lower abdomen.

So stressed your jaw hurts? You might be experiencing bruxism, also known as teeth grinding. According to the National Library of Medicine , teeth grinding is an unconscious habit that can be brought on by stress. It can lead to dental problems, jaw disorders, and headaches.

Meet with your dentist or healthcare provider if you are concerned about teeth grinding. To ease the after-effects of a frustrating day, you can use these poses to relieve stress and tension in the neck, upper shoulders, and trapezius.

Sitting up straight, put both arms out in front of you. Wrap your right arm under your left and catch your wrist or palms. Then, lift your fingertips straight into the air, pressing your pinky fingers forward in the direction away from you.

Take several breaths. Then repeat, wrapping your left arm under your right. How it helps: Eagle Arms stretches out your rhomboid muscles, which helps to relieve any built-up muscle tension in your shoulder blades.

The chest stretch can be done in a seated or standing position. Move your arms behind you and interlace your fingers, stretching out your chest. Bring your chin to your chest and roll your neck gently, side to side. How it helps: By rotating your neck, you reduce tightness in the muscles surrounding your jaw.

Most of us spend hours hunched over our phones and computers. A study published in the journal Surgical Technology International showed that looking down at your screen may put as much as 60 pounds of added pressure on your spine.

This posture over time can lead to what physical therapists dub " text neck. Before starting these poses, "open up your spine with the Cat-and-Cow Pose —start in the tabletop position [on your hands and knees] and curve and collapse your spine times," recommended Brauer. Then move on to bridge pose.

Start by lying on the ground with your knees bent and feet planted firmly on the ground. Then, raise your hips straight up towards the sky. Hold the stretch. If you need, you can place a block under your lower back for stabilization. How it helps: The Bridge Pose helps open up your hip flexors and chest, decreasing tension and stress in the muscles.

When a big meal leads to gas and an upset stomach , a few minutes of yoga can help reduce your discomfort. Brauer stated that many of the yoga poses that ease menstrual cramps may work for your bloating. Sit up straight with your legs out in front of you.

Bend your right leg at the knee and take it over your left leg, planting your foot on the floor. Inhale to straighten your spine, and exhale while twisting to the right. Pleasure Products. Balance Products. Cleaning Products.

Menstrual Cup. Your Periods. Your Body. Bound Angle Pose - Baddha Konasana Diarrhea and constipation are par for the course when it comes to periods, thanks to the release of prostaglandins that cause your uterus to contract.

Reclined Bound Angle - Supta Baddha Konasana Period-induced anxiety making you feel a bit cray? Reclining Twist - Bharadvaja One of the most popular poses for dealing with menstrual pain is the reclining twist. Inverted leg pose - Viparita Karani Physical, mental, and emotional benefits abound in this pose.

Head to Knee Forward Bend - Janu Sirsasana Another forward bend? Salimata Bazia February 02, Kendall October 11, Crystal June 24, Lunette Menstrual Mentor August 16, Can you do these yoga posses on a bed? Jarra August 16, Kayla August 16, Lunette Menstrual Mentor June 29, Thanks a lot.

Soma Chacraverti June 29, Hi Amanda! This is great to hear! Lunette Menstrual Mentor May 20, Amanda May 20, Maya April 01, Hi, Sienna!

Lunette Menstrual Mentor December 28, Yeah thanks helps alot. Chlor December 28, Sienna Cordero December 28, hazel December 11, Piper December 02, Hannah November 10, Thank you for these!

And doing the bridge pose also really helped me with pain! Valerie November 10, Lunette Menstrual Mentor September 30, EsTana September 30, Cherie September 28, Aliye September 23, Thank you so much 😭💖. Mahriah August 06, So glad we could help.

Lunette Menstrual Mentor May 01, Your butt should rest on your yoga mat. Touch the soles of your feet together and let your knees gently fall to either side.

If this feels uncomfortable, you can also keep your feet planted on the mat. When you're done, plant your feet flat on the floor, remove the prop from under your knees and slowly sit upright. Why it helps: Cat-cow pose may help ease period pain because it can stretch the abdominal muscles , which may become tight and tense from cramping.

Research suggests that poor circulation can cause pain and discomfort , and this pose may stimulate blood flow to the pelvic region, according to certified yoga instructor Mimi Ghandour , which may help ease your pain. Cat-cow pose also opens up the chest and encourages slow, deep breathing. This can help your whole body relax, which is important since the uterine spasms that cause cramps can cause tension in your body — and those spasms tend to worsen when you're stressed.

Start on your hands and knees with a neutral spine — in other words, avoid arching or curving your spine. Position your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips to the top of your mat. To move into cat pose, exhale as you start rounding your spine, tucking your tailbone, and drawing your pelvis forward.

Next, to move into cow pose, inhale as you come back to a neutral spine. Slowly tilt your chest forward and arch your back, lifting your chest as you drop your belly toward the mat. Gently gaze toward the ceiling without straining your neck.

Continue alternating these two stretches for at least five breaths, while synchronizing your inhalations to the cow pose and exhalations to the cat pose.

Why it helps: Gondek says this pose can help release tension and tightness in your abdominal fascia — the connective tissue surrounding your abdominal muscles. Also, this pose may offer additional benefits if you experience lower back pain during your period, since it's great for stretching and strengthening the lower back.

Start out lying on your back, with your arms outstretched to form a "T" shape with your body and your palms facing upward. Keep your left leg extended out in front of you.

As you inhale, bend your right knee and gently hug it to your chest. As you exhale, keep your right knee bent and cross it over to the left side of your body until your shin and foot touch the floor.

Place your left hand on your right knee for support. Keep both shoulder blades on the mat, even if that means you can't touch your right knee to the floor. Stay in this position for five full breaths. To deepen the stretch, turn your head toward your right hand. Bring your right knee back to the center and extend that leg.

Repeat steps with your left leg. Why it helps: The Sanskrit word "uttanasana" comes from "ut," meaning intense, and "tan," meaning to stretch. Standing forward fold is a common pose in hatha yoga , a gentler style that focuses on timing your breath to your movements.

Gondek says hatha yoga may prove an especially helpful approach for relieving pelvic pain during your period. Since it emphasizes slower movements and deeper stretching, it's less strenuous on your body — a bonus if you don't feel up to moving much at all.

While standing with your arms by your sides and feet shoulder-width apart, bend your knees slightly as you hinge forward from your hips. Keep your spine long and shoulders down as you touch your fingertips to the floor in front of you.