The menstrual cycle is a natural process that occurs every month in women of childbearing age. However, for some women, menstruation and the premenstrual phase may be accompanied by period pain and other uncomfortable symptoms of premenstrual syndrome (PMS): fatigue, irritability, congestion, sensitive breasts, craving for sweetness…

Self-massage is an excellent way to reduce tension and promote a healthy menstrual cycle. In addition, self-massage can help improve your fertility and even morale by releasing certain hormones thanks to a little moment just for you.

Important: If self-massage does not relieve menstrual pain or if it persists or worsens, or if the pain is unusual or intense, do not hesitate to consult a doctor.

Some benefits of self-massage for the menstrual cycle

There are different types of self-massage, including abdominal massage and breast massage.

Each type of self-massage will have its own advantages for the menstrual cycle. For example, abdominal massage can help relieve cramps and reduce menstrual pain. Abdob massage can help release muscle tension and cramps. It can also help improve circulation and increase blood flow in the pelvic region, which can reduce inflammation and pain. It also improves the circulation and oxygenation of the reproductive organs (ovaries, uterus…).

Breast massage can also help improve circulation and lymphatic drainage, which can promote hormonal balance and breast health.

To start practicing self-massage for a peaceful menstrual cycle, follow the step-by-step guide below.

Some tips for a self-massage

Here are some tips to take advantage of this time to take care of yourself, prevent and relieve your tensions during the menstrual cycle.

• give yourself time for yourself, calmly, on a regular basis. Notify your loved ones of this time for you or note it in your agenda as an appointment with you.
• you can use a vegetable oil to perform your massage, preferably pure and organic (sesame, evening primrose, coconut oil…).
• massage yourself in particular during the second part of your menstrual cycle, 7 to 10 days before your period (premenstrual phase).

Practice abdominal self-massage to relieve cramps and menstrual pain

To perform an abdominal self-massage, you can use a vegetable oil, preferably organic, to better slide your hands on your skin. It will also be more nourished as well as your cells, which will enjoy the benefits of each oil.

• Try to find a quiet and comfortable place to lie on your back with your knees bent.
• Take a few slow and deep breaths.
• Place your hands on the bottom of your abdomen and start massaging clockwise by making small circular movements. You can increase the pressure if necessary, but be careful not to press too hard, if it is uncomfortable for you.
• Continue massaging for 5 to 10 minutes, then absorb or rinse the excess oil and relax for a few minutes before getting up.
• Take the time to observe and feel how you feel.

Practice self-massage to reduce breast tension

Breast self-massage is another type of massage that can be offered and has many benefits for women’s health:

• relieve sensitive breasts and breast tension, especially during premenstrual syndrome or PMS
• improve lymphatic drainage
• improve tissue regeneration
• encourage the release of oxytocin, a hormone that promotes the creation of links, with oneself and others, and relaxation
• promote a connection with her femininity

To perform a breast self-massage:

• Take a few slow and deep breaths
• Pour a little massage oil or vegetable oil into the hollow of your right hand.
• Place your fingers in the hollow above the left collarbone and gently stretch the skin from the shoulders towards the neck gently and gently. Repeat this gesture a few times.
• Place your fingers under the left armpit and stretch the skin towards the breast. Repeat a few times.
• Then massage the left breast by making small circles.
• Repeat these same steps by passing to the right side using your left hand to massage.

Spend more time gently massaging areas that seem particularly tense, congested or painful.

Other ways to relieve menstrual pain

In addition to self-massage, there are other tips you can apply to help relieve menstrual pain and PMS. Remember that you alone are in your body. Trust yourself by choosing what seems the simplest and most accessible to you and what inspires you the most.

Here are some suggestions:
1. Bring movement and physical activity into your daily life if you can. This can help improve blood and lymphatic circulation and reduce tension, which in turn can help reduce pain.
2. Practice relaxation techniques such as yoga or meditation. These approaches can help reduce physical and emotional stress, which can contribute to pain and menstrual cycle disorders. Postures, breaths adapted and dedicated to the cycle can help you prevent and relieve physical, mental and emotional tension and help balance your hormonal and menstrual cycle.
3. Apply heat to the lower abdomen or lower back. This can help calm menstrual cramps and muscle tension.

Self-massage is an excellent way to promote a healthy menstrual cycle and reduce menstrual pain and menstrual cramps. It can also help balance hormones and improve fertility and reproductive health.

Yoga postures, breathing exercises, adapted and dedicated, are also an excellent way to help balance hormones and relieve menstrual cramps, menstrual pain, prenatal syndrome… This is what you can learn more in depth in our books, training and coaching, for you or for your students.