Author name: Rashmi Devulapalli

Prepared By Rashmi Devulapalli Embrace Natural Healing Through Movement & Body Awareness Let’s be honest — period cramps can feel like a monthly battle. Whether it’s the dull ache in your lower belly, sharp twinges in your back, or the all-over fatigue, it can leave you reaching for the nearest painkiller just to get through the day. But what if you didn’t have to rely on medication every time? What if your body already had the tools to heal, soothe, and support itself — naturally? Let’s explore why period cramps happen, how movement can help, and which physiotherapy-backed exercises can actually ease the pain — plus, which workouts to avoid during this sensitive time. Why Do We Experience Period Cramps? Cramps, or primary dysmenorrhea, occur when the uterus contracts to shed its lining during menstruation. These contractions are triggered by hormone-like substances called prostaglandins. The more prostaglandins your body releases, the stronger and more painful the cramps. These substances can also impact nearby muscles and nerves, leading to nausea, fatigue, or headaches. While painkillers block prostaglandins (and provide fast relief), they don’t fix the underlying imbalance. Over time, frequent use of medication can come with side effects like stomach irritation, hormone disruption, or dependency. Here’s the Good News: Your body wants to heal. And through gentle, consistent movement, you can reduce pain naturally, improve your cycle, and even enjoy a more comfortable period.  Move to Soothe: The Physiology Behind Exercise & Period Pain When you exercise, even lightly, you trigger powerful natural processes that combat cramps: And don’t worry — we’re not talking about heavy gym sessions. Even small, intentional movements make a big difference.  Period-Friendly Exercises Backed by Science According to a systematic review published in MDPI, the following physiotherapy-based approaches have shown significant effectiveness in reducing period pain: 1. Stretching Stretching major muscle groups (like your hips, hamstrings, calves, lower back, and pelvic area) relieves built-up tension and improves circulation to the uterus. Stretch 1– Hamstring stretch- This stretch is useful for the pulling feeling in the legs and low back pain during periods. To get that optimal stretch hold for 30 seconds and relax. Stretch 2 – Full back stretch – This stretch is useful for people who are experiencing heaviness in the upper and lower back. To get the Optimal stretch hold for 30 seconds Stretch Number 3Child Pose – This works for people who experience pain in the lower back and pull their legs in. This helps to relax your legs and give a good stretch to lower back. 2. Isometric Exercises These involve holding a muscle contraction without movement, which activates deep core and pelvic muscles that support the uterus. Here are some easy core isometric  exercises. 2) Isometrics for muscles used for SIDE BENDING (Try to touch your foot and hold this position for 10 seconds 3. Aerobic Movement or Dance Light cardio — like walking, dancing, or cycling — boosts blood flow and endorphin release, which help reduce pain and mood swings. Bonus: It lifts your mood and helps with bloating! 4.  Abdominal or Pelvic Massage Gentle massage (with or without essential oils) calms overactive muscles and reduces spasms. Use light, circular strokes over the lower belly area for 5–10 minutes. 5. Progressive Muscle Relaxation Tensing and relaxing muscles in sequence, along with deep breathing, reduces overall tension and pain sensitivity. Great for stress-related cramps or on low-energy days. 6. Yoga Yoga blends breath with movement, easing physical tension and calming the nervous system. 2) Step wise Surya Namaskaram- Improves  mobility and helps you to feel active and fresh- do 3 sets of Surya Namaskarams Exercises to Avoid During Your Period While movement is powerful for managing cramps, not all exercises are ideal during menstruation. Your body is naturally inflamed, fatigued, and going through hormonal shifts — so it’s important to listen to what it needs. Here are a few types of exercises you may want to skip or modify during your period: 1. High-Intensity Interval Training (HIIT) 2. Inverted Yoga Poses 3. Heavy Lifting or Max Effort Training 4. Intense Core Workouts Respect Your Rhythm Exercising during your period should feel supportive, not stressful. The goal isn’t to burn calories — it’s to move in ways that help your body flow, heal, and feel good. Pain, fatigue, dizziness, or discomfort are all signs to slow down or modify.Every cycle is different — trust your body to guide you.  Say No to Synthetic Chemicals — Say Yes to Natural Healing Period cramps are common, but that doesn’t mean they should be your “normal.” With the right movement, mindfulness, and body awareness, you can manage and even eliminate monthly pain without depending on painkillers. To get a personalised and tailored exercise program for you we provide healthcare and tele-healthcare services. Contact us: Narrowgate Physiotherapy, Belmore Phone Number: 0478 260 200 Email: admin@narrowgatephysio.com.au Reference: López-Liria, R., Torres-Álamo, L., Vega-Ramírez, F. A., García-Luengo, A. V., Aguilar-Parra, J. M., Trigueros-Ramos, R., & Rocamora-Pérez, P. (2021). Efficacy of Physiotherapy Treatment in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 18(15), 7832. https://doi.org/10.3390/ijerph18157832

By Rashmi Devulapalli In the pursuit of strength and endurance, many people overlook a foundational component of fitness: muscle stability. While lifting heavier weights or running faster may seem like signs of progress, neglecting stability can set the stage for injury and long-term dysfunction. Whether you’re an athlete or just someone aiming to stay active, understanding and improving muscle stability is crucial. Why Muscle Stability Matters Muscle stability refers to the ability of your muscles to maintain joint alignment and control movement throughout a range of motion. It’s what keeps your body steady during both dynamic and static activities. Stabilizing muscles—like the deep core, glutes, rotator cuff, and muscles around the ankles—act like your body’s internal support system. Without stability, your body compensates using incorrect patterns, increasing strain on joints and ligaments. Mechanism of Injuries Due to Poor Stability Lack of muscle stability often leads to poor movement control, which increases the risk of both acute and overuse injuries. Here’s how: These injuries are not exclusive to athletes. Office workers, parents, and older adults experience similar issues, often due to postural imbalances and underused stabilizer muscles in daily life. Assessing Muscle Stability: A Preventive Approach A musculoskeletal (MSK) assessment is a valuable tool to evaluate your body’s stability. This typically includes: Based on the assessment, targeted exercises can be prescribed to improve weak links,  enhance control, and reduce injury risk. Conclusion: Prevention is the Best Cure Injuries can derail your fitness journey or daily life—but many are preventable. Don’t wait until pain forces you to slow down. Prioritize your stability now. Get a general MSK assessment, identify your weak spots, and work on them proactively. Make sure you have your musculoskeletal assessment done as part of your yearly health checkup. Remember: Strength and endurance may power you forward, but stability keeps you safe. Book a session with NarrowGate Physiotherapy for your Musculoskeletal Assessment and know your level of stability.