Dysmenorrhea is one of the most common gynecological symptoms, referring to the abdominal pain and discomfort that occurs before or during menstruation, often accompanied by lower back pain or other discomfort, which greatly affects women's work and daily life. So how to relieve dysmenorrhea? Below, I will introduce a set of massage exercises that can alleviate the symptoms of dysmenorrhea for women.
Section 1: Preparation
The patient lies flat, with eyes slightly closed and breath regulated. Place the palm of your right hand gently on the lower abdomen, and stack your left hand on top of your right hand. Lie quietly for 1 to 3 minutes.
Effect: This exercise has the effect of calming and relaxing the mind.
Section 2: Massage the pubic bone
Place the palms of both hands on both sides of the pubic bone with the palms facing downwards. Then massage the pubic bone with slight pressure. You can massage continuously for about 1 minute.
Effect: This exercise has the effect of promoting blood circulation, regulating menstrual flow, and stopping bleeding.
Section 3: Massage around the navel
Place the palm of your right hand on your navel with the palm facing downwards, and stack your left hand on top of your right hand. Then massage around the navel in a clockwise direction, continuously for about 1 minute, until there is a feeling of warmth around the navel.
Effect: This exercise has the effect of warming the meridians, dispelling cold, and regulating Qi and blood.
Section 4: Rubbing the Guan Yuan point
Extend the thumb of your left hand and make a semi-fist with the other four fingers. Then use the tip of your left thumb to press and rub the Guan Yuan point (3 inches below the navel) with slight pressure. You can press and rub continuously for about 1 minute.
Effect: This exercise has the effect of nourishing the liver and kidneys, nourishing blood, and relieving pain.
Section 5: Pressing the Zhong Wan point
Place the palm of your left hand on the Zhong Wan point above the navel (4 inches above the navel, at the midpoint of the line connecting the navel and the sternum), and stack your right hand on top of your left hand. Then press and rub the Zhong Wan point with appropriate pressure, continuously for about 1 minute.
Effect: This exercise has the effect of soothing the liver and stomach, relieving pain, and stopping vomiting. After performing the first five exercises, the patient can sit up and rest for about 30 seconds, and then perform the last five exercises in a sitting position.
Section 6: Rubbing the lumbar and sacral area
Place both hands on both sides of the waist (palms facing the kidneys), and then rub the lumbar and sacral area with slight pressure. You can rub continuously for about 1 minute, until there is a feeling of warmth on the skin of the waist.
Effect: This exercise has the effect of nourishing the kidneys, warming the meridians, and stopping pain.
Section 7: Pressing the Zu San Li point
Place the thumbs of both hands on the Zu San Li point on the same side (3 inches below the outer eye of the knee, about 1 inch from the outer edge of the tibia), and then press the Zu San Li point with slight pressure. You can press continuously for about 1 minute.
Effect: This exercise has the effect of harmonizing the spleen and stomach, promoting Qi circulation, and relieving pain.
Section 8: Pressing the San Yin Jiao point
Place the thumbs of both hands on the San Yin Jiao point on the same side (3 inches above the inner ankle bone), and then press the San Yin Jiao point with slight pressure. You can press continuously for about 1 minute.
Effect: This exercise has the effect of calming the mind, regulating menstruation, and relieving pain.
Section 9: Pinching the He Gu point
Pinch and press the He Gu point (the webbing between the thumb and index finger) on the right hand with the thumb and index finger of the left hand with slight pressure. You can pinch and press continuously for about 1 minute, and then repeat the same method on the left hand with the right hand.
Effect: This exercise has the effect of calming the mind, promoting circulation, and relieving spasms and pain.
Section 10: Rubbing the Yang Ling Quan and Yin Ling Quan points
Place the thumbs of both hands on the Yang Ling Quan point (the depression below the head of the fibula in the front) and the Yin Ling Quan point (the depression below the head of the tibia on the inside of the knee, opposite the Yang Ling Quan point) on the right leg. Then rub the Yang Ling Quan and Yin Ling Quan points with slight pressure. You can rub continuously for about 1 minute. Repeat the same method on the left leg.
Effect: This exercise has the effect of soothing the liver, regulating Qi, regulating menstruation, and relieving pain.
It is worth noting that this set of massage exercises is more effective for primary dysmenorrhea, but less effective for secondary dysmenorrhea. Patients with primary dysmenorrhea can start doing these exercises one week before each menstrual period, once every other day (a total of 3 times before the menstrual period). The massage technique should be gentle, and heavy-handed techniques should be avoided.
