Yoga > Menstrual Cramps

4 Amazing stretches to Ease your 

Menstrual Cramps

okay so this might be a weird post for some of you, especially you fellas out there... BUT this is how I'm feeling right now and I figured all other women the time of month but they also feel like crap to say least.

So to all my ladies out there who throwdown the Pamperin and have the most insane mention cramps ever this is for you!!! These for yoga poses really help stretch out your body and ease cramps.

1. Move number one is camel pose... No not camel toes. I love this move because it really stretches out the front of your abdomen and your groin.

DIRECTIONS: Kneel on the floor with the knees hips-width apart. Turn your thighs inward slightly and press your shins and feet firmly into the floor. Rest your hands on the back of your hips (place the base of your palms on the top part of your glutes and point your fingers down). Inhale, lift your chest, and press your shoulders down, towards the ribs.

Exhale, push the hips forward as you lengthen the front of the body and arch back. Keep your hands on the back of your hips or on the back of the heels. If you place your hand on the heels, press your toes into the floor to lift the heels higher. Use your hands to stabilize, push the hips forward, and lift the chest. Drop the head back, gaze upward, and breathe steadily. Stay in this pose for 30 to 60 seconds.

The beauty of this move is that it stretches the ENTIRE front side of you :D, the move opens your chest, throat, and abdomen. You will feel a deep stretch in your hip flexors, while strengthening your back muscles.

2. Move number two in the upper right corner is noose pose. This one's a little more complicated but essentially it stretches out your back, thighs, and your spine.

DIRECTIONS: Come into a full squat position with you feet together; lower your buttocks down towards your heels. If your heels don't reach the floor, place a folded blanket underneath. Inhale and swing your knees to your left as you turn your torso to the right. Exhale, reach the back of your upper left arm around the outside of your right leg and reach the left forearm in front of the legs to wrap back behind the left leg.

Take a breath in and move the right arm behind your low back to clasp the hands. Exhale. Open the chest and gaze over the right shoulder. Keep the hips squared and your knees parallel to one another facing forward. Breathe steadily for 30 to 60 seconds. Inhale, gaze back to center, and exhale to release. Switch sides.

The AMAZING benefits of this move is to aid digestions, and menstrual pain. This move stretches your thighs, groins, and spine and relieves tension in your shoulders, back and neck!

3. Move number three is a head to knee forward bend. This move really helps you calm the mind stretch the spine, shoulders and hamstrings.

DIRECTIONS: Start on the floor in a seated position with your legs extended forward. Bend the right knee outward to a 90-degree angle and press the right foot into the inner left thigh. Grab the left shin or foot, inhale, square the hips, and lengthen the torso over the straight leg.

Exhale, fold forward slowly from the groins. Extend the spine and lengthen through the chest. Allow your back to lengthen instead of round. Pull your left toes back towards you and extend through the left heel while firmly pressing the right foot into the left thigh. Press your sit bones down towards the floor. Continue to breathe steadily while gazing at the left foot. Stay in this pose for 1 to 3 minutes and then switch sides.

So HOW can this help you? It will calm your brain and relieve MILD depression <3. You can reduces your anxiety, headaches, menstrual cramps, and fatigue! This move will stretch your spine, shoulders, and groin.

4. Last move is runners lunge with a quad stretch, this feels really good on your hip flexors.

DIRECTIONS: Do this stretch for each leg!! First with your right foot forward, get into a runner lunge. Place your knee on the ground and twist open your upper body to the left. With your left hand, grab the right foot and STRETCH!!!

The benefits of this stretch is a deep hamstring opening WHILE stretching the groin. This is a multifaceted stretch and takes some practice with your balance :D


Feel better lovelies

Special thanks to http://www.active.com/a3_articles/7c1df647-25b6-4e6e-8a5c-b9b17f5bfcef/1?page=2 for relieving my cramps today <3

Natural Remedies for Sore Muscles!

So sore that all you want to do is lay in bed all day watching Netflix? Me too!! 

I just got back from an amazing weekend of snowboarding. This is only my second weekend this season and 4.5 days total, so that means I am falling a lot, hurting myself, and using muscles I never knew existed!! My body is in some pain but mostly muscle soreness.

Now don't get me wrong, I LOVE feeling sore. Feeling sore makes me feel accomplished, makes me feel like I am changing, like I am STRONG. If I workout and don't feel sore, I know I am doing something wrong. The kind of sore that I don't enjoy though is debilitating soreness. The soreness that makes you NEVER want to do what got you there again :)

SO how do we nurse our muscles back to health without giving up our goals? Well here are some natural ways to relieve your muscle soreness.

Arnica

Arnica Montana is a yellow flowering her, it is often used to treat muscle pain, bruising, and sprains. I used to use an Arnica supplement as a child and now as an adult for my muscle pain. I am always amazed at its fast acting relief!

You can make your own Arnica balm, purchase it in gel form, or use homeopathic Arnica.  

Massage

Just writing this makes me want to go splurge on a full body massage!! OR make my boyfriend do it in exchange for making dinner AND doing the dishes… seems fair to me! ;) 

Massage feels good, no if and or buts about it! BUT it is also good for your sore muscles on a cellular level! Massage reduces certain compounds that cause inflammation. It also stimulates mitochondria, which aids in cell function and repair, according to this article from the NY Times Blog. 

If you cannot find someone to give you a free massage and you don't have the mull to get one whenever you are sore… who does?!?… then try giving yourself a massage! Another great tool for self massages is a FOAM ROLLER!! This has been my saving grace lately for my muscles and spinal health. Also, try giving yourself a massage with essential oils, this might blow your mind!

Magnesium

Magnesium can be found in Epsom salt or magnesium chloride flakes. You can add these salts or flakes to  a nice bath to soak your muscle soreness away :). Magnesium is a mineral essential for the body and a deficiency can cause a wide variety of symptoms including sore muscles! Who doesn't like a nice long bath after a hard day and a high intensity workout? Try making your own bath salts here….

Essential Oils

I am just starting to learn more about essential oils and the WONDERS they can have on your body and health! My mother always has her essential oils ready to go for WHATEVER you need, I always thought it was weird but I am now starting to retract those thoughts :D

Essential oils you can use for sore muscles include:

Birch: Analgesic (pain relief), reduces inflammation

Lavender: Analgesic, relaxes tension

Peppermint: Analgesic - avoid during first 4 months of pregnancy!

Marjoram: Relaxes tension - avoid if pregnant

To use - put 1 tbsp of carrier oil like coconut oil or jojoba oil in a small bowl, add 3 drops of essential oils. Use one oil or make a COMBO! Use this recipe to massage your sore muscles, VOILA, a natural way to ease your pain. 

Kombucha

BOY DO I LOVE KOMBUCHA!! We are currently attempting to make our own kombucha at home to save money and have it everyday. 

Kombucha is a fermented beverage with tons of benefits! Kombucha is a great detoxifier and helps to ward off lactic acid build up that causes sore muscles. This is a little bit of a pricey option but it isn't too hard to make yourself… What you will need is tea, sugar, and a SCOBY (the culture that ferments in the tea). Try this recipe here!

Movement

So when you use your muscles in a NEW way, your muscles get a surprise workout and they are not used to it. When you step outside your normal routine, or start from scratch when your body is used to sitting at your desk all day. You WILL feel it the next day, and in most cases even worse the day after that. Soreness at the beginning of a new routine can sometimes discourage a lot of people to quit or push back the next workout. THIS WE CANNOT HAVE!!

We must PUSH past this initial soreness because if you let soreness get in the way of your progress, you will NEVER change. One way to remedy this pain is to KEEP MOVING! It might not feel like the right thing to do, but it can actually HELP your muscles to loosen up and feel better faster. Just remember to move slowly, maybe do an extra stretch or yoga session that day. 

Ice

Ice can help reduce pain and inflammation. Sometimes, ice can be helpful for sore muscles. When you ice a sore muscle, be sure to put a barrier between the ice pack and your skin, like a thin towel! You should only keep the ice on for about 10 minutes at a time. Wait until your skin returns to its normal temperature before icing again. Repeat as needed for a few days! 

Rest

Sometimes the best thing to do is just REST. Don't beat yourself up for taking a rest day when your body needs a break! I am not saying to use this as an excuse every time you are sore, BUT please do listen to your body. This rest time can give your body time to heal so you can resume your activity. You want to push your body to change, but at the same time if you push too hard you can cause injury and really set yourself back from your goals. 

Be sure to ease back into using that muscle(s) slowly so you do not hurt yourself again. 

Today I have tried massage, movement, ice, rest, AND Kambucha and I am feeling the difference! :)
Another great option that I use daily is Beachbody's Results and Recovery Formula. When recovering from a high intensity or weight lifting program your body NEEDS vital nutrients to help you bounce back.

Beachbody's Results and Recovery (R&R) Formula is a Dextrose-blend formula for optimum glycogen replenishment….. in English that means it is replenishing the natural sugars in your system. R&R offers a high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis, AKA rebuilding the muscle fibers that break down during a workout. R&R is filled with vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth! I drink it every day, within an hour of the end of my workout…. I wanted to test out the product to see if it ACTUALLY helps reduce muscle soreness, and it truly does. Check out more info on Results and Recovery Formula HERE!

Good luck with your sore muscles, I know your pain!! BUT HEY, no pain no gain right??

The pain you feel today is the STRENGTH you feel tomorrow. For every challenge encountered there is opportunity for GROWTH.

What are your favorite ways to reduce muscle soreness? Post or comment below!


Inspired by http://www.diynatural.com/natural-sore-muscle-relief/ << great blog for DIY natural cleaners, food, health and beauty!