Tips
08.09.2015

Exercise tips to avoid abdominal pain

Exercise tips to avoid abdominal pain

General exercises

• Activities for when pain strikes

When you feel abdominal cramps, any steady rhythmic exercise loosens muscles and decreases discomfort. Walking may be all you feel up to, but that’s exactly what you need. Swimming is also an excellent gentle way to relieve cramps. In addition to loosening cramping muscles, exercise releases tension that can aggravate pain. Other tension relieving activities you can do include deep breathing exercises and meditation. Relaxation promotes an easing of contracted uterine muscles.

• Breathe deeply

Tension aggravates pain. Try this simple but powerful tension reducing technique. To begin, lie comfortably on your back and place one hand on your abdomen. Close your eyes and breathe deeply. Let your breathing be slow and relaxed. Inhale through your nose, breathing deeply by expanding your abdomen, feel the rise of your hand on your abdomen first and then your chest. Next purse your lips and exhale as slowly as possible through your mouth. Focus all your attention on your breathing. Notice the movement of your chest and abdomen in and out. Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing. Repeat this ten to twenty times. Stand up slowly and you will be amazed how refreshed and relaxed you will feel.

• The pelvic tilt

1. Stand with your feet about 12 inches (30cm) apart and your knees bent. Place your hands on your hips near the hip bone.

2. Rock your pelvis forward and back 10 to 15 times. This can also be done while lying on your back with your knees bent. Tilt the abdomen upward keeping the buttocks on the floor and then press the small of your back to the floor.

• A simple and effective Yoga pose

Sit on the floor with your back straight, your knees bent and the soles of your feet together so your knees fall outward. Clasp your feet in your hands, and gently bounce your knees up and down. Gently lean forward, bending from the hips as far as you can comfortably go. Hold the position for several minutes and relax.

• Massage

Direct massage of the uterus, just above the pubic hair, helps relieve spasms and encourages blood flow. Here is a gentle massage technique that you can do without a partner. Lie on the floor or a bed with your knees bent. Place your right palm on the lower right side of your abdomen, and place your left hand on top of it. Press in with the fingers of both hands, and make small circular movements. Gradually move your hands up the right side of the abdomen to the waist, across under the ribs and back down, and across the lower abdomen above the pubic hair.