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  • Writer's pictureSadie Moes

Top 6 Best Stretches for Period Cramp Relief


Child Pose

Dealing with period cramps is a common challenge that many women face. These monthly pains can range from mild discomfort to debilitating agony. While there are various remedies and treatments available, one of the natural and effective ways to find relief is through stretching. In this blog post, we'll go into the top 6 best stretches for period cramp relief, offering detailed explanations and insights into how each stretch can alleviate your discomfort. Let's explore these stretches in depth.


1. Child's Pose:

Child's Pose is a yoga stretch that is incredibly effective for relieving period cramps. To perform this stretch:

  • Begin on your hands and knees.

  • Sit back on your heels, stretching your arms forward.

  • Rest your forehead on the ground.

This stretch gently massages your lower abdomen, providing comfort during your menstrual cycle. Child's Pose is not only physically soothing but also mentally calming, making it an excellent choice for relieving both cramps and stress.


Supine Twist

2. Supine Twist:

The Supine Twist is another stretch that can alleviate period cramps and lower back pain. This twist involves gentle rotation of the spine, which can help in relieving cramps and improving circulation in the pelvic region.


  • Lie on your back with your arms extended to the sides.

  • Bend your knees and drop them to one side, keeping your shoulders flat on the ground.

  • Hold for 30 seconds and repeat on the other side.

The Supine Twist helps in relaxing the muscles in your pelvic region, providing relief from cramps. This stretch is known to offer not only physical relief but also mental relaxation.


3. Cat-Cow Stretch:

The Cat-Cow Stretch is a great way to improve flexibility and relieve cramps. This yoga-inspired stretch involves a series of movements that can ease the tension in your lower back and abdominal muscles.

  • Start on your hands and knees, with your wrists directly under your shoulders.

  • Inhale, arch your back (Cow Pose), and lift your head.

  • Exhale, round your back (Cat Pose) and tuck your chin.

The Cat-Cow Stretch promotes blood flow and eases tension in the lower back and abdomen, making it a useful tool for period cramp relief. Incorporating it into your daily routine can help you feel more comfortable during your menstrual cycle.

Butterfly Stretch

4. Butterfly Stretch:

The Butterfly Stretch is a simple yet effective way to relieve period cramps. This stretch targets the inner thighs and pelvic area, reducing cramp discomfort.

  • Sit on the floor with your feet together.

  • Hold your feet, and gently press your knees toward the floor.

By performing this stretch, you can alleviate tension in the pelvic region and ease cramps. It is a user-friendly stretch that you can do anywhere, making it a valuable addition to your cramp relief routine.


5. Happy Baby Pose:

The Happy Baby Pose is a fun stretch that helps ease cramps. This stretch provides a gentle massage to your lower abdomen and relieves tension in the pelvic area.

  • Lie on your back and bring your knees to your chest.

  • Hold your feet, and try to bring your knees toward the floor beside your ribs.

This unique stretch can offer significant comfort during your menstrual cycle. Its playful name reflects the relief it can bring, making it a favored choice among those looking to ease period cramps.

Standing Forward Fold

6. Standing Forward Bend:

The Standing Forward Bend is a standing yoga stretch that can be particularly helpful during your period. This stretch increases blood circulation in the pelvic region and helps alleviate cramps.

  • Stand with your feet hip-width apart.

  • Bend at your hips and reach for your toes or the floor.

The Standing Forward Bend is a versatile stretch that can be easily incorporated into your daily routine. Its benefits extend beyond cramp relief, as it also promotes overall flexibility and relaxation.


Incorporating These Stretches into Your Routine: Now that we've explored the top 6 best stretches for period cramp relief in detail, it's important to discuss how to incorporate these stretches into your daily routine effectively. For optimal results, consider the following tips:

  • Frequency: To experience the most benefit, aim to perform these stretches daily, especially during your menstrual cycle when cramps are most prevalent.

  • Duration: Hold each stretch for at least 30 seconds to allow your muscles to relax fully. You can gradually increase the duration as you become more comfortable with the stretches.

  • Breathing: Pay attention to your breath while stretching. Deep, controlled breaths can enhance the relaxation and effectiveness of each stretch.

  • Warm-Up: It's a good idea to warm up with some light cardio or dynamic stretching before diving into these stretches, as it can help prepare your muscles and reduce the risk of injury.

  • Listen to Your Body: Every woman's body is unique, so be attentive to how your body responds to these stretches. If a particular stretch causes discomfort or pain, stop immediately and consult with a healthcare professional if necessary.

  • Consistency: Consistency is key to reaping the benefits of these stretches. Over time, you may notice a reduction in the intensity of your cramps and an improvement in your overall well-being.


Additional Tips for Period Cramp Relief: While these stretches are effective for many women, it's worth noting that there are other strategies and lifestyle changes that can further alleviate period cramps:

  • Diet: Pay attention to your diet and consider reducing salt, caffeine, and alcohol consumption during your period. Opt for a balanced diet with plenty of fruits, vegetables, and whole grains.

  • Hydration: Staying hydrated is essential. Drinking enough water can help reduce bloating and ease cramps.

  • Over-the-Counter Medications: Non-prescription pain relievers, such as ibuprofen or naproxen, can be helpful for more severe cramps. Consult with a healthcare professional before using any medication.

  • Heat Therapy: Applying a heating pad or taking a warm bath can provide soothing relief for cramps.

  • Stress Reduction: High stress levels can exacerbate cramps. Consider incorporating relaxation techniques like meditation, deep breathing, or yoga into your daily routine.

  • Consult a Healthcare Professional: If your cramps are severe, persistent, or interfere with your daily life, it's essential to consult with a healthcare professional. They can provide a proper diagnosis and suggest suitable treatment options.

Childs Pose

Period cramps can be incredibly uncomfortable, but these top 6 stretches for period cramp relief can make a significant difference in managing the pain. Incorporating these stretches into your routine can help ease discomfort and improve your overall well-being during your menstrual cycle. It's essential to listen to your body and seek relief strategies that work best for you. Start stretching today and experience the relief that these simple yet effective exercises can provide.


With these detailed explanations and tips, you can confidently incorporate these stretches into your routine and work toward a more comfortable and pain-free menstrual cycle. By regularly practicing these stretches, you can find relief from period cramps and enjoy a greater sense of well-being throughout your monthly cycle.

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