Exercise during period: 6 exercises to ease discomfort
Discover how engaging in exercise during your period can benefit your body and mind, plus get tips on adjusting your workouts for comfort.
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It’s normal to feel low energy, grumpy, and crampy during that time of the month, which can make you think twice about working out while on your period. But movement is medicine: “Exercising during your period can boost your mood, support your energy, and may even help with cramps,” says Heidi Austin, PT, DPT, a physical therapist at Hinge Health. Research shows that those who regularly work out tend to experience fewer painful period cramps.
Fact: Your body can benefit from movement at every point in your menstrual cycle, including during your period. So should you workout on your period? In a word: yes. And if you're dealing with period symptoms, gentle exercises and stretches can help ease discomfort and give you a boost of energy.
Read on to learn how working out on your period may ease cramps and support your overall well-being, especially with exercises recommended by our Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Heidi Austin, PT, DPT
6 exercises to do during your period
When you’re on your period, finding relief is key so you can move through your day with more comfort. These gentle movements may help reduce bloating and gas pain, and take your mind off cramping. They also increase blood flow to sore areas, which can soothe low back aches and tension in your abdomen and pelvic floor muscles.
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“This move can help relieve pain from cramps while relaxing your pelvic floor muscles,” Dr. Austin says. This restorative yoga pose can also help ease back pain and promote relaxation throughout your body. “Try combining it with deep breathing for additional comfort,” Dr. Austin says.
How to do it:
Get into a comfortable kneeling position with your shins and feet flat on the floor.
Sit your hips back toward your heels with your feet together and your knees wide apart.
Slide your arms out in front of you on the ground, while moving your hips toward your heels.
Relax your head and chest down toward the floor, as far as is comfortable for you.
Walk your hands back toward your knees and return to an upright position.
PT tip: “Use pillows under your torso, arms, or legs for extra support,” Dr. Austin says.
Get more information on how to do a child’s pose here.
2. Diaphragmatic breathing
Want expert care? Check if you're covered for our free program →“This gentle breathing exercise encourages relaxation and can help you feel more at ease during your period,” Dr. Austin says. “Many people find it soothing for cramping, bloating, or nausea.”
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
PT tip: Try practicing diaphragmatic breathing while lying on your back, stomach, or in child’s pose to see what feels most comfortable for you.
Get more information on how to do diaphragmatic breathing here.
This movement gently stretches the muscles in your back and abdomen, which often become tight from period cramps. “Tight pelvic floor muscles also get a nice stretch during this movement as you alternate between tucking your tailbone under and lifting it up,” Dr. Austin says.
How to do it:
Start on your hands and knees. You can do this on a yoga mat or another comfortable surface. Your hands should be positioned under your shoulders and your knees in line with your hips.
Slowly round your entire back toward the ceiling while drawing your chin to your chest.
Return to the starting position.
Look up to the ceiling as you arch your back toward the floor.
Return to the starting position.
Get more information on how to do cat cow here.
4. Butterfly stretch
Want expert care? Check if you're covered for our free program →This move, especially when combined with breathing exercises, can help relax your pelvic floor muscles, reducing cramping and pelvic pain, Dr. Austin says.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Bring the soles of your feet together and allow your knees to fall comfortably out to your sides and toward the floor. Focus on breathing slowly as you hold this position.
Return to the starting position.
PT tip: “If your hips are tight, place a small pillow under the outside of your thighs for comfort,” Dr. Austin says.
Get more information on how to do butterfly stretch here.
Side lunges gently activate your hip and inner thigh (groin) muscles — two areas that can tense up during your period. Easing tightness in your hips and groin can also help loosen your pelvic floor muscles, which can make everyday movements more comfortable.
How to do it:
Stand with your feet pointed slightly out, wider than your hips.
Shift your weight to one leg and bend into the knee (keep your knees behind your toes), and stick your butt out as if you’re sitting in a chair. Keep your opposite leg straight and foot planted on the ground.
Hold this position for a few seconds.
Push through your foot on the bent knee side to straighten your leg and come back to the starting position.
Repeat on the other side.
Get more information on how to do side lunges here.
“This exercise engages and strengthens your core and glute (butt) muscles,” Dr. Austin says. “Some people also find that lifting their pelvis in this way eases bloating and cramping.”
How to do it:
Lie comfortably on your back on a yoga mat or another soft surface.
With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.
Squeeze your butt muscles at the top of the move.
Relax your hips back to the floor.
PT tip: “Place a bolster or yoga block under your hips for added support if it feels good,” Dr. Austin says.
Get more information on how to do bridge exercise here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Personalizing your period exercises
Note: Some of these moves may feel challenging if you’re dealing with period pain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of working out while on your period
When you’re uncomfortable, movement may be the last thing on your mind. But movement is often the key to feeling more like yourself. Engaging in light movement on your period can:
Improve your mood and ease discomfort. Movement of any kind releases endorphins — your body’s natural “feel good” chemicals — which support emotional well-being and may help with anxiety or irritability.
Ease tight pelvic floor muscles. Just like other muscles in your body, your pelvic floor muscles can get too tight. When these muscles contract, it can lead to spasms and pain. During your period, tense pelvic floor muscles can contribute to menstrual discomfort.
Decrease cramping. Research suggests that regular exercise—whether gentle yoga or more intense activities like running — can significantly reduce menstrual pain. Some studies also indicate that aerobic exercise may shorten the menstrual cycle, which can help reduce the duration of symptoms.
Decreases PMS symptoms. Research shows that exercising regularly can help ease premenstrual syndrome (PMS) symptoms in the week or two leading up to your period, including mood changes, irritability, bloating, and cramps. “Exercise can also help with breast sensitivity and constipation before and during your period,” Dr. Austin says.
Tips for exercising during your period
Every period can be different — what feels possible one month might feel very different the next, and that’s completely normal. When you’re dealing with menstrual cramps or low energy, try these tips:
Warm up slowly. Think of your warm-up as a barometer — it gives you a sense of how your body is feeling and what type of movement might feel best. “Start with 5-10 minutes of light cardio to see if your symptoms improve,” Dr. Austin says. If you’re still feeling uncomfortable, consider doing a shorter workout or switch to gentle, restorative movements instead.
Stick to low-intensity movement. If you’re experiencing a lot of period pain, gentle activities like walking, cycling, swimming, or using the elliptical can help you feel better, says Dr. Austin. Mindful movement practices like yoga, tai chi, and breathing exercises are also supportive options that may feel more comfortable.
Don’t sell yourself short. “Even if you’re feeling tired, your body might surprise you once you get moving,” says Dr. Austin. Consider giving your usual workout (like a run or circuit training class) a try — you may end up feeling stronger than you expected.
When to skip exercise during your period
There’s usually no need to avoid movement altogether while on your period. “You may want to scale back on intense workouts at the beginning of your period,” says Dr. Austin. Feeling low energy, dealing with cramps, or just not being up for your usual routine is completely normal when your period starts. “Listen to your body,” Dr. Austin says. “If rest feels better or movement makes you more uncomfortable, it’s perfectly ok to take it easy for a bit.”
In severe cases, exercising intensely without enough rest or proper nutrition can cause periods to become irregular or stop altogether, a condition called secondary amenorrhea. If you notice changes in your cycle, it’s a good idea to talk to your doctor to discuss ways to support your overall health and maintain a healthy balance.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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