Lifestyle

Pelvic floor therapist shares four stretches you can do to help ease menstrual cramps

A qualified pelvic floor therapist gave her some menstrual pain relief tips, and many women wish they’d come across her “really pain-relieving” poses years ago. .

Screenshot showing Dr. Alicia trying the fourth pose
A little stretch can make you more comfortable that time of the month

Menstrual cramps can be very painful and women often wonder what they can do to relieve the pain other than curling up with a hot water bottle and taking a few paracetamol tablets.

Now, many people won’t feel like moving too much at this time of month, especially if they have particularly heavy bleeding, but for the active, a little light exercise can help.

Alicia Jeffrey-Thomas, a pelvic floor therapist from Boston, Massachusetts, has a wealth of knowledge about all things to do with your pelvic floor.

She often shares her wisdom through TikTok, Create videos on topics like birth positions, pelvic rotations, and “poop exercises.”

More recently, she shared some tips that will come in handy menstrual pain relief.

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Doctors always provide information – user username scrambledjam – showed her followers how they can help ease menstrual cramps with just 4 simple stretches.

The first pose on Dr. Alicia’s list is the child’s pose, which is sure to be familiar to practitioners. yoga.

You can try this move while kneeling on the floor with your knees hip-width apart. Then, you should lower your torso between your knees, and at the same time extend your arms straight out, palms down.

The second is pigeon pose, which acts as a hip opener and forward bend. When in this position, you need to bend one leg across your body, while making sure the other leg is directly behind you. Then you should bring your upper body forward.







There are a total of four different poses to try
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Image:

scrambledjam / TikTok)







Alicia recommends trying each pose for about a minute
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Image:

scrambledjam / TikTok)

Next is the Crawling Cat pose Yoga every day described as “a gentle flow between the two poses that warms the body and brings flexibility to the spine”. With this move, you should put your hands and knees up, before bending and arching your back repeatedly, brush this movement with circles to help calm the spine.

The fourth and final pose sees Dr Alicia demonstrate the ‘foot-up wall pose’, simply lying on the floor with her back straight against the wall.

Dr Alicia has advised her followers to hold each pose for about a minute, inhaling and exhaling throughout.

Se added: “Inhale for 5 seconds so that your lower abdomen swells up like you’ve swallowed a beach ball [before exhaling for] five to seven seconds”.

Many people have been impressed with Dr Alicia’s helpful tips, with one woman asking: “Where are these tips when I faint from menstrual cramps?”

Another described the vid as “perfect timing”, as she had just had her period and was experiencing some pain.

However, others doubt that they can do such moves during periods of heavy bleeding, with a third commenter writing, “my cycle isn’t light enough for all of these moves , I feel like there are a lot of leaks. !”

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https://www.mirror.co.uk/lifestyle/health/pelvic-floor-therapist-shares-four-26307110 Pelvic floor therapist shares four stretches you can do to help ease menstrual cramps

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