Tuesday, 29 September 2020 | 21:26 WIB

7 Tips on Stretching to Relieve Menstrual Pain

7 Tips on Stretching to Relieve Menstrual Pain (pixnio)

JAKARTA, NETRALNEWS.COM - Before menstruation or on the first day of menstruation, women sometimes experience menstrual pain problems. The symptoms include lower abdomen cramps that spread to the back, groin, vulva, waist, and calf.

Menstrual pain sometimes interferes with the activities of women, and women usually relieve menstrual pain with pain relieving drugs that are sold on the markets.

According to dr. Michael Triangto, SpKO, sports medicine specialist, menstrual pain can also be overcome with stretching or stretching movements on the abdomen, waist and legs.

The benefits of stretching movement is to reduce the pain in the abdomen, waist to calf and provide comfort because the blood flow becomes more smoothly.

This stretching movement is mostly done in a lying position. You can use the burden of your own body. To be more relaxed, before doing stretching stomach movements are compressed with a warm towel or bottle containing warm water.

After a little relaxed new stretching movement for 15-30 minutes. In order not to be injured while doing it, do it right and not done too strong and deep.

Stretching is done during the first day of menstruation. But before and after menstruation, you are encouraged to perform regular abdominal muscle movements such as sit ups or back ups for stronger abdominal muscles. Here are seven movements that can reduce menstrual pain:

1. Cobra Stretching

The position of the body is lying down, then slowly raise the body. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

2. Double Leg Chest

Lying down position, both legs bent placed parallel to the chest. Hand position like hugging or legs. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

3. Single Leg Chest

Lying down position, left leg bent beneath his chest, his right leg fixed straight below, both hands holding the left foot. Take legs. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

4. Hip Back Stretching

The position of the bed rests on your back, then the right leg slowly bent bent over the chest, then the left leg bent, placed on the left foot, left hand position is placed under the left foot. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

5. Torso Rotation

Lying down position on your back, hand position down and straight to the side, right foot slowly turned to the side. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

6. Torso Pelvis Rotation

Sitting position, left leg bent bent on the right side then slowly turned to the left. Take turns. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.

7. Back Stretching

Standing position, slowly both hands pulled back. Do three sets, each set of eight reps. Hold 8-10 minutes for each movement.