Every month, the "big aunt" patronized in the past few days, I felt that I was a step closer to heaven, and a lot of painkillers were eaten but the symptoms were not cured. Learn these movements, with dysmenorrhea Say Goodbye~
Against the wall triangle
Effectively relieve menstrual pain during menstruation.
1. The back is against the wall, separating the legs from the shoulders.
2. Open the right leg 90°, put a strong hard object between the outside of the foot and the wall, and attach the left foot to the wall.
3. Inhale and stretch, breathe the upper body to the right, put your hand on the hard object, stretch your left arm, and fully fit the wall.
4. Don't use excessive force to find a comfortable position, mainly to make the front hips feel unfolded.
5. Keep 8 breaths and change direction.
2. Sitting type
Relieve menstrual stress, dysmenorrhea, palace cold.
1. Separate the legs into a comfortable position, back against the wall, hook the feet, and put both hands in front of the body.
2. Breathing, upper body forward, you can put the arm on the pillow, do not let the abdomen have a sense of squeeze.
3. Keep 8 - 10 breaths.
3. Beam type
Give the hips plenty of space to relieve menstrual discomfort.
1. Back against the wall, the two feet are opposite, the two knees open to the sides, and the hands are placed on the knees.
2. Keep 8 - 10 breaths.
4. Beam foot variant
1. Back against the wall, the two feet are opposite, the two knees open to the sides, and the hands are placed on the knees.
2. Place your left hand on the left side of the ground.
3. Inhale and stretch your right arm, exhale, and let the body gently bend to the right.
4. Keep 5 - 8 breaths and reverse the side.
5. Sitting back and stretching
Relax your back and relieve back pain during menstruation.
1. Stand upright, legs straight, back stretched, legs slightly apart and hip width.
2. Place the pillow on the calf. Inhale, stretch, stretch your arms, exhale, and drop your hands on the pillow.
3. When you exhale again, your upper body falls and your forehead is placed on the pillow to make room for your abdomen.
4. Keep 5 - 8 breaths.
6. supine beam
Relax and calm the brain, pay attention to breathing and relieve anxiety.
1. Place the pillow vertically under the body with a fist distance at the end of the pillow and the lower back.
2. The feet are opposite and the knees are open.
3. Inhale and stretch, breathe, the upper body falls, put on the pillow, and put both hands on the side of the body.
4. Pay attention to breathing and keep it for a long time.
7. Soft baby twist
Soft twisting can relieve the soreness of the lower back during menstruation.
1. On the ground, the two toes touch together, the two knees are separated, and the forehead is placed on the ground arm to stretch.
2. Exhale, pass the left arm below the right arm, the left ear to the ground, and the right arm to stretch forward.
3. Keep your abdomen relaxed and keep your arms stretched.
4. Keep 5 - 8 breaths and change to the other side.
8. Cat stretch
Active spine and pelvis to help menstrual blood discharge.
1. The limbs are grounded, the arms are placed directly below the shoulders, and the legs are separated from the hips.
2. Inhale, gently stretch the spine, and extend the head and hips in both directions.
3. Exhale, gently bow back, do not over-contract the abdomen, keep the abdomen relaxed.
4. Take one breath and one group, and keep 5-8 groups of exercises.
9. Camel
Reliable wall. Deep opening the front side is a good way to relieve dysmenorrhea.
1. Facing the wall, the front side of the thigh is attached to the wall, the hands are placed on the hips, the thumbs are inside, and the four fingers are outside.
3. Inhale and keep your back stretched. Exhale, keep the wall on the front side of the thigh, and let the front side of the upper body stretch slightly.
4. During the menstrual exercise, you do not need to fall completely.
5. Keep 5 exhales.
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