pelvic-floor and squat exercises

5 Best Pelvic-Floor and Squat Exercises During Periods

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Painkillers are cumbersome to use month after month. What if there are gentle pelvic-floor and squat exercises that solve the issue instead?
Period pain can be alleviated with specific squat movements in conjunction with yoga, which also helps blood flow in and out of the uterus. These movements are very easy, low-strain, and scientifically based, yet no one seems to know about or discuss them.
You can get rid of menstrual cramps through natural means, utilizing nothing apart from a mat and 10 minutes daily.

What the Science Says

In 2021, a controlled study found that incorporating wall squats, sumo squats, and deep squats along with some yoga significantly improves-

  • Reduced menstrual pain
  • Improved uterine circulation
  • Decreased psychological distress

The discovery was groundbreaking because it provided better results alongside yoga instead of using it as the sole method.

Why These Exercises Help

During menstruation, the blood vessels surrounding the uterus can constrict too much, causing cramping discomfort. While these pelvic-opening and circulation-enhancing movements:

  • Increase blood flow to the uterus
  • Release tension in the pelvic floor
  • Improve hip flexibility and posture
  • Reduce back and abdominal pain naturally

5 Best Pelvic-Floor and Squat Exercises for Period Relief

You only need 5-10 minutes and a little floor space.

1. Wall Squat (Supported)

  • Stand with your back against a wall, feet shoulder-width apart.
  • Slide down into a squat until your thighs are parallel.
  • Hold for 20-30 seconds.
  • Repeat 3-4 times.

Benefits: Improves posture, pelvic stability, and back relief.

Wall Squat, Period pain

2. Sumo Squat

  • Feet wide apart, toes slightly turned out.
  • Squat down slowly, keeping your back straight.
  • Engage the core and pelvic floor as you rise.
  • Do 10–12 reps.

Benefits: Opens hips, strengthens inner thighs, relieves pelvic tightness.

Sumo Squat

3. Deep Yogi Squat (Malasana)

  • Bring your feet shoulder-width apart, toes out.
  • Drop your hips down into a deep squat.
  • Keep your heels on the floor and chest lifted.
  • Hold for 30–60 seconds.

Benefits: Excellent for pelvic floor release, digestion, and uterine circulation.

Deep Yogi Squat (Malasana)

4. Pelvic Tilts (Lying Down)

  • Lie on your back, knees bent, feet flat.
  • Gently tilt your pelvis up and down.
  • Repeat 15–20 times slowly.

Benefits: Releases lower back tension and eases cramps.

5. Supported Child’s Pose

  • Kneel on the floor, widen your knees, and rest your chest over a pillow.
  • Stretch arms forward or rest them alongside your body.
  • Breathe deeply for 1-2 minutes.

Benefits: Soothes abdominal discomfort and promotes deep relaxation.

Supported Child’s Pose, pelvic-floor and squat exercises

When & How Often to Do These Exercises

  • When: When you feel cramps coming on or right at the start period day, you can begin.
  • Length: Until discomfort feels eased, try to perform for 5-15minutes daily.
  • Intensity: While on your period, do this daily; however, after your cycle, do this 2-3times maximum weekly as part of your pelvic care ritual.

Also, can check- How to Manage PCOS Through Diet and Lifestyle

Safety Tips

  • Don’t go beyond your limits-take note of what your body is telling you.
  • Utilize a wall or cushions to support you if dizziness sets in.
  • Always rehydrate and take a break after practicing.
  • Skip doing deep squats with knee pain and dizziness.

Conclusion

Instead of completely avoiding workouts during your periods, try these gentle pelvic exercises that have proven effective and safe through research.
Gentle movements can greatly ease discomfort during your period and make you feel stronger.

According to physio-pedia- Pelvic Floor Exercises

FAQs

Q1: Are modified squats beneficial while on my period?
Yes, gentle modified squats can alleviate cramps and enhance flow.

Q2: Is it fine to do deep squats as I menstruate?
Absolutely, as long as there is comfort; these help deepen hip opening for pelvic release.

Q3: How long should I do them?
For optimum relief, aim for daily sessions of 5-10 minutes max throughout your period.

Q4: Will these sore muscles from PCOS assist with period pain?
They work to decrease inflammation and are effective, so yes, they assist with PCOS too.

Q5: If tired, can I perform these exercises?
Supported options like wall squats or Child’s Pose resting on a pillow are great ways to stay active when feeling tired.

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