{"id":2954,"date":"2025-06-10T12:53:07","date_gmt":"2025-06-10T12:53:07","guid":{"rendered":"https:\/\/digital-health-space.ch\/?page_id=2954"},"modified":"2025-08-25T13:44:53","modified_gmt":"2025-08-25T13:44:53","slug":"uebungen-gegen-regelschmerzen","status":"publish","type":"page","link":"https:\/\/digital-health-space.ch\/en\/uebungen-gegen-regelschmerzen","title":{"rendered":"Exercises Against Menstrual Pain"},"content":{"rendered":"
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Exercises Against Menstrual Pain<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Reduce pain and get through the days with more strength<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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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.<\/p>

Note:<\/b>\u00a0Severe 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.<\/p>

The videos are currently only available in German.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\tAcupressure<\/b><\/span><\/font>\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t
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Acupressure comes from Chinese medicine, which is over 3000 years old. In contrast to acupuncture, no needles are used - instead you apply pressure to certain points with your fingers.<\/p>

Sit comfortably and massage the respective point for about a minute with light, circular movements. Press as hard as if you were checking whether an avocado is ripe. Then repeat the exercise on the other side of the body. Take a look at the explanatory video.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t

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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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\tAroma self-massage<\/b><\/span><\/font>\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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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!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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The massage lasts about 8 minutes.<\/p>

It is particularly beneficial\/effective to perform the massage several times a week (preferably 3-5 times a week).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\tYoga Exercises<\/b><\/span><\/font>\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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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.<\/p>

Sie k\u00f6nnen die hier vorgestellten \u00dcbungen entweder einzeln oder als komplettes Yoga-Set hintereinander durchf\u00fchren \u2013 ganz so, wie es f\u00fcr Sie am besten passt.<\/p>

Am besten werden die \u00dcbungen mindestens 2 mal pro Woche durchgef\u00fchrt!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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The Cat<\/b><\/p>

In this exercise, you perform a dynamic pelvic movement in a quadruped position<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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The Fish<\/b><\/p>

This exercise is performed lying on your back.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Alternate Breathing<\/b><\/p>

This exercise is performed in a seated position. The focus is on breathing.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Der <\/b>Sun Salutation<\/b>ss<\/b><\/p>

The sun salutation lasts 7 minutes and includes a series of different exercises.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\tEffectiveness of the Exercises<\/b><\/span><\/font>\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\n\t\t\t\t\t\t\t\n\t\t\t\tCopyright<\/b><\/span><\/font>\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The massage and yoga exercise videos shown on this website were developed for the MeM\u00e4F project of Charit\u00e9-Universit\u00e4tsmedizin Berlin and are subject to a Creative Commons CC BY-ND 4.0 International License. The authorship lies with Charit\u00e9 Universit\u00e4tsmedizin 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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Use Case: Multiple Sclerosis<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\n\t\t\t\t
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Evidence Based
Medicine & AI <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

\u00dcbungen gegen Regelschmerzen Schmerzen reduzieren und kraftvoller durch die Tage Menstruationsschmerzen k\u00f6nnen unangenehm sein, aber es gibt viele einfache Self-Care-\u00dcbungen, die nachweislich helfen k\u00f6nnen. Neben Akupressur und sanften Yoga-\u00dcbungen haben sich auch Selbstmassagen-Techniken als wirkungsvoll erwiesen. Hier finden Sie eine Auswahl an \u00dcbungen \u2013 inklusive Tipps, wann und wie oft man sie besten anwendest. Hinweis:\u00a0Starke […]<\/p>","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2954","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nKomplement\u00e4re Therapien bei MS und Evidence and Gap Map | Uni Z\u00fcrich<\/title>\n<meta name=\"description\" content=\"Das PEMS-Projekt verbessert Forschung zu MS und komplement\u00e4ren Therapien. 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