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How to Ease Cramps during your Period

May 5, 2014

How to Ease Cramps during your Period

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Hey guys!

Since a lot of you guys were asking for a period friendly workout, I thought it’d be a good idea to put together a video showing you what you can eat, drink, and do when you’re majorly cramping and can’t move during your menstrual cycle.

Here are some things that help me:

1. Apply heat to your lower abdominal area

2. Drink a lot of water to hydrate

3. Eat bananas for their potassium to ease cramps

4. Drink tea like chamomile or ginger tea

Here’s a yoga inspired routine that you can practice when you’re in pain. Hold each move for 1 min at least!

1. Rag doll

2. Single leg reach

3. Single leg reach and lift

4. Camel

5. Single armed camel

6. Reclining Angle

7. Wide Child’s Pose (grab a pillow!)

Watch the video for an in depth explanation of what each of the above moves does and looks like. Hope this helps you guys a lot! Let me know what other informational videos I can do to help make your life better 🙂

Happy Cinco de Mayo and have an ah-MAY-zing start to your week!

<3 Cassey


37 thoughts on “How to Ease Cramps during your Period”

There are 37 comments posted by our users.

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  1. Keianna Haugen says:

    I am 14 and i started mine when i was 11 and I struggle a lot with cramps so i will defintly try all of these things!

  2. Keianna Haugen says:

    Thank you so much for this video

  3. Cassie says:

    Where’s this video on the blogilates app ? Which categorie ? I don’t find it :/

  4. Apply heat to your lower abdominal area really works. You have shared really good tips. Vwash plus is also a good option.VWash Plus is an expert hygiene wash product specially designed for a woman’s intimate needs. And it prevents itchiness, irritation, dryness & leaves you feeling fresh all day long. and also you will get relief from Menstrual pain.

  5. Tassia says:

    Another important tip — the week before, during, and after your period, make sure to consume extra iron (as well as magnesium and potassium!). I now take 25mg of iron via supplement every morning (and will for the next few months) because I recently discovered my iron levels were a bit too low. Be aware of how you are feeling after an especially heavy period — symptoms can arise similar to hypoglycemia and lightheadedness. Also, a ‘normal’ heavy period is about 80g lost in week… for me, that can be in a day, so I got hit hard. Iron is important, folks!

  6. Sarah says:

    Hi Cassey,

    I started this morning and, after trying to sleep off the cramps, went through all of your stretching videos. I love them! Thanks so much!
    Also, ditto to the Diva cup comment. First time to try it and I think I’m sold!

  7. Fran says:

    Sports are a natural antidepressant. Mixed with a good diet (it doesn´t have to be hard, just healthy) and drinking tons of water, you can have a really good looking and allways be in the mood.

    Also, the great thing is that you don´t have to practice sports in a gim, you can do it at home! Great news for pregnant women or people don´t have so mucho time at the end of the day.

  8. Nicky says:

    Is anyone else having trouble getting to the website today? I keep getting a message of error saying there is a redirect loop but nothing happens.

  9. Kristine says:

    Thanks for the tips Cassey, I never even really looked for a solution for my cramps, I just went with it. I think I’ll give the camomile tea, bananas and some of your moves a try though.

  10. Carmen says:

    These are great exercises! mine will be coming soon so I will def try these out when the cramps hit! I was just wondering if you had any suggestions for the emotional roller coaster that I go through every month…I’m oversensitive so then I start crying and then go into anger etc. Working out and drinking water does help but I still ride the emotional roller coaster 🙁

    1. Sarah says:

      I think we all know what the emotional roller coaster is like! I was doing some research this morning and found a book that I’m definitely going to get. You can search it on Google – The 28 Days Lighter Diet, Your monthly plan to lose weight, end PMS, and achieve physical
      and emotional wellness. It sounds awesome!

  11. Kimberly says:

    What is the password for the May calendar!? I signed up for the newsletter, clicked the verification link in my email and NOTHING. I am TWO WEEKS behind in the May calendar and I need the password! Please help!

  12. Kat says:

    I actually just got my period a couple hours ago, and I went on your site and read this… thank you. I have been looking for so many ways to ease my cramps!

    Ps, I just can’t get enough of absolutely anything when I’m on my period. I am pretty much hungry all the time.

  13. Julia says:

    for the german friend , i will start a blog where i want to show my progresses and success and i want to motivate you to change your life into a better 🙂
    its a new Blog the posts will come soon 🙂
    Klick zum neuen Blog

  14. s6milerun says:

    Cassey! I’m impressed. You’re on your vacay and still got these vids up and rolling? How do you not stress yourself out? I hope you’re enjoying every minute of your precious time off. And, I hope that you’re not tempted to break out a teaching session of fitness even on your vacation. That would be a crisis.

    Remember Cassey, if you see someone working out with slightly improper form, let it go! Just let it go!

  15. Jacqueline Onyon says:

    Hi Cassey, for medical reasons, I can’t do compression exercises involving my wrists (like push-ups, burpies, certain yoga positions, basically anything that would require me to place my palm on the ground and put pressure on my wrist/hands) so to do these exercises I’ve been having to make fists and hold myself up that way, which is painful. Are there any modifications/alternative moves for some of the exercises like this that you can recommend?

    1. Chase says:

      I had wrist surgery awhile ago. While recovering I’d go on my elbows instead (for stuff like hip twists and plank variations) or sometimes do the fists like you’ve been doing. Sometimes, though, I’d just skip certain moves in videos and double up on a different move that worked the same muscles. I slowly reintroduced wrist compression exercises after my doctor gave me the okay, but it took a couple months to get back all the strength I’d had pre-surgery. Hope this helped!

  16. sammyt says:

    Cassey your a goddess! I swear-inside/outside. So I opened my email yesterday and saw part of the title and thought to myself “another must read” (especially since I was due/now have my “friend”). I’ve been craving bananas for a week (and I’m a intuition dieter and went ahead and bought them) and of course I know why! Thank you though for including the some cramp soothing moves (and video!).

  17. Angela says:

    Very interesting recommendations, thank you! Will definitely try myself and share my experience afterwards.

  18. Nic says:

    It’s like you knew I needed this…

  19. maria jose says:

    Since I’ve been doing the workout routines and trying to eat healthy I haven’t got my period. It’s been two months now. Please help me is this normal and what should I do?

    1. Kimberly says:

      Two months is a pretty long time to go without your period. Are you sexually active? First and foremost you should see a doctor/gynecologist. Usually when you start a new exercise regime your period will be lighter until the hormones level out, but it should never disappear. So I would see a doctor.

  20. Lynn says:

    Thanks Cassey for this video!!

  21. Kathleen says:

    OH MY GOD. CASSEY, I LOVE YOU! This video could not have come out at a more perfect time. I just came home from a two day beach vacation with my 2 best guy friends, one of whom is my boyfriend. It was just my luck that as soon as we arrived at our destination, I found out that my period had arrived! Didn’t stop me from swimming with my buds but I suffered from cramps whenever I wasn’t moving. I had to keep swimming to keep them at bay even long after the guys wanted to get out of the water already. I drank tea and even did morning yoga stretches, which I admit kind of freaked my boyfriend out. Now that I’m home though, I’m really not in the mood to do today’s work outs. I’m really tired from the trip, all that swimming, AND my period. So Cassey, I thank you SO MUCH for this stretching routine. This is very much appreciated! 🙂

  22. Yousef says:

    Hi cassey ,
    I need some help please
    I read all your diets but they can’t fit me , and some of things I can’t find it here ,…… Can you help me to make my diet please ?.. I mean make diet from food which I used to eat

    1. Erin Yoshida says:

      I use macros to fill in the gaps. Use My Fitness Pal which is a free app and just sub in whatever you need. If for instance my Macros come to 50%carbs, 20% protein and 30% fat. I sub in whatever fits into that. Its easy to check out on MFP. It will even do the calculation for you. Remember eat clean and green, low fat meats and lots of veggies.

      1. Yousef says:

        hahahaha nice idea I saw fitnesspal Hope I can benefit from it 🙂 thanks alot

  23. Maranda says:

    I love using a Diva cup! Lasts for hours and is flexible to allow me to feel safe while staying active! Plus it saves a ton of money because it’s reusable. Ladies should check it out!! Kind of took my a while to be so personal with myself during that time of the month, but it’s way more convenient I swear.

    1. Naomi says:

      Ha! Yes. Me too. That was the first thing I thought of when I saw this video. Convenient, good for your body (you know no bleached stuff in your hooha) and good for the environment.

      Cute pillow Cassey

    2. Fabiola says:

      I’m a DivaCup girl too! I love it. I’ve had it for a year and it’s already paid for itself just in the first few months. Totally economical and a great green choice. Less waste for the environment. I always recommend it for people

    3. Yes! I’m glad someone else mentioned menstrual cups. So much more convenient and safer! I have never, ever worried about leaking during exercise with my cup.

  24. This is perfect for me today.

    Even though I know this, I’m always amazed when I’m reminded that we don’t need food or drugs to make us feel better. Water, exercise, and sleep can cure almost anything.

    1. Kimberly says:

      Well we do need food to remain healthy and happy and functioning. But I’m assuming you mean junk food, lol.

    2. Sandy says:

      Yes to the drugs part! I am really bad at just popping an Advil whenever I feel cramps coming on. I recently started eating bananas and found that actually helped. Definitely going to try all of these other tips!

  25. Heather P. says:

    I used to break out really badly during my period week, and didn’t realize until a year or so ago that it wasn’t caused by hormones – it was caused by my monthly craving for ice cream! Turns out dairy makes my skin break out like crazy, and the only time I really craved it was during my period…hence the “period breakouts!”

    Since then, whenever I have a craving for ice cream, I try to substitute with something non-dairy. My favorite is frozen banana slices dipped in dark chocolate. It satisfies my craving for something cold and chocolatey, and I get the potassium I need to ease cramps too! It’s a win-win for me!

    1. libby says:

      Heather, do you make these at home? They sound delish!

    2. Sandy says:

      Almond milk is a great alternative. I cut out diary and found my skin definitely cleared up as well, but still have my morning cereal with coconut almond milk, which is surprisingly refreshing!

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