What are the quick pain-relief exercises during menstruation?

　　"Big Aunt" is a colloquial term for menstruation. Quick pain-relief movements during menstruation include knee-to-chest stretch, abdominal massage, butterfly pose, cat-cow stretch, and wall squat. These exercises help relax pelvic muscles and promote menstrual blood flow to alleviate pain, suitable for temporary relief in individuals with primary dysmenorrhea. If the pain is severe, persistent, or accompanied by abnormal menstrual bleeding, prompt medical consultation is recommended.

　　1. Knee-to-Chest Stretch: Lie flat on your back, bend your knees, and use your hands to gently pull your knees toward your chest. Hold for 1–2 minutes. This helps relax abdominal muscles, reduce uterine contraction-induced pulling on the pelvis, and relieve cramping discomfort.

　　2. Abdominal Massage: Place your palm on the abdomen centered around the navel and gently massage in a clockwise direction. Apply gentle, slow pressure for 5–10 minutes per session. This improves abdominal blood circulation and reduces pain caused by uterine spasms.

　　3. Butterfly Pose: Sit upright with knees bent and the soles of your feet pressed together, allowing your knees to drop outward. Gently lean your torso forward. This stretches the pelvic ligaments, improves pelvic congestion, and relieves menstrual discomfort.

　　4. Cat-Cow Stretch: Begin on hands and knees. Inhale while arching your back, lifting your head and tailbone (cow pose). Exhale while rounding your spine, tucking your chin and pelvis (cat pose). Repeat 5–8 times. This relaxes the lower back and abdominal muscles, reduces uterine pressure on surrounding tissues, and alleviates pain.

　　5. Wall Squat: Stand with your back against a wall, feet shoulder-width apart and slightly away from the wall. Slowly lower into a squat until your thighs are parallel to the floor. Hold for 30 seconds. This promotes blood circulation in the lower body, relaxes pelvic floor muscles, and reduces menstrual pain.

　　When performing these pain-relieving exercises, avoid vigorous movements and maintain gentle, smooth motions. Choose a warm, comfortable environment to prevent cold exposure, which may worsen pain. Combine slow, deep breathing with the exercises to relax both body and mind and enhance pain relief.