Here are Pilates exercises to help relieve menstrual cramps, shared by Pilates instructor Dr. Vajjala Shravani.
1. Child's Pose
- Start by kneeling on the mat and gently stretching your toes.
- Bend forward and stretch your arms out.
- Relax your shoulders on the floor and hold the position for 30 seconds to several minutes.
- Finish the pose by slowly raising your body up.
2. Pelvic roll exercise
- Lie on your back with your knees bent and your legs hip-width apart.
- Press your feet into the mat and slowly lift your hips up to form a bridge pose.
- Hold the position for a few breaths, then lower your spine.
- Repeat 8 to 10 times.
3. Knee to chest exercise
- Lie on your back, pull one knee toward your chest, keeping the other leg straight on the mat.
- Hold the position for 20 to 30 seconds, then switch legs.
- You can also pull both knees toward your chest for a deeper stretch.
4. Stretch the spine forward
- Sit up straight, stretch your legs out in front of you and open your feet hip-width apart.
- Reach your arms forward and exhale as you slowly fold forward, rounding your spine and reaching your hands toward your toes.
- Inhale to sit up straight.
- Repeat 5 to 6 times.
