Exercises Against Menstrual Pain
Reduce pain and get through the days with more strength
Menstrual pain can be uncomfortable, but there are many simple self-care exercises that have been proven to help. In addition to acupressure and gentle yoga exercises, self-massage techniques have also been shown to be effective. Here you will find a selection of exercises - including tips on when and how often to use them.
Note: Severe menstrual pain is not normal and should always be checked out by a doctor. Enduring severe pain for a long time or ignoring it can even lead to it worsening. Early clarification is therefore important.
The videos are currently only available in German.
The selected exercises takes about 6 minutes in total and should be performed 2 to 5 times a day on painful days. However, it is best to start 5 days before your period.
Self-massage can have a positive effect on tension in the abdomen and pelvis. The effect can be enhanced by applying heat to the lumbar spine or using aromatic oils. Take a look at the explanatory video!
The massage lasts about 8 minutes.
It is particularly beneficial/effective to perform the massage several times a week (preferably 3-5 times a week).
Yoga comes from the Indian tradition and has been practiced for over a thousand years. It comprises various elements, including postures (asanas) and breathing techniques (pranayama). Studies have shown that certain exercises are particularly helpful for menstrual pain.
Sie können die hier vorgestellten Übungen entweder einzeln oder als komplettes Yoga-Set hintereinander durchführen – ganz so, wie es für Sie am besten passt.
Am besten werden die Übungen mindestens 2 mal pro Woche durchgeführt!
The Cat
In this exercise, you perform a dynamic pelvic movement in a quadruped position
The Fish
This exercise is performed lying on your back.
Alternate Breathing
This exercise is performed in a seated position. The focus is on breathing.
Der Sun Salutationss
The sun salutation lasts 7 minutes and includes a series of different exercises.
The self-care exercises described have been well researched in several scientific studies and have been shown to have a pain-relieving effect on menstrual pain. The respective mode of action varies: massage techniques and yoga exercises can relieve tension in the pelvic area and promote blood circulation. Acupressure, on the other hand, works by applying targeted pressure to specific points and, among other things, addresses pain-inhibiting mechanisms.
The massage and yoga exercise videos shown on this website were developed for the MeMäF project of Charité-Universitätsmedizin Berlin and are subject to a Creative Commons CC BY-ND 4.0 International License. The authorship lies with Charité Universitätsmedizin Berlin and 3pc GmbH. The content of the acupressure videos is subject to a Creative Commons CC BY-NC- ND 4.0 International License. The copyright lies with the Chair of Complementary and Integrative Medicine at the University of Zurich.
