Stretches To Relieve Muscle Spasms Naturally.

Hope you’re having a great week so far!

It’s me, Madison Young, back again this week for another one of our Workout Wednesdays!

Lemme ask you this. 

Do you find your muscles spasming, or cramping for no reason at all? 

Muscle cramps, or charley horses, are usually the painful consequence of muscle strain, or holding a position for longer than you should.

But when they appear for neither of those reasons...

It can get annoying to deal with... 

Especially when your calves start spasming in the middle of the night, disrupting your beauty sleep. (which is already quite scarce for menopausal women)

If you’re curious as to why they start occurring more frequently as you approach/experience menopause, let me share with you some possible causes:

Estrogen levels dropping — estrogen is a hormone that is essential for the well-being of our muscles. The less we have, the more likely muscle cramps occur.

Magnesium Deficiency — declining estrogen levels can also affect the uptake and utilisation of magnesium, a nutrient vital for proper muscle function and muscle relaxation. 

Dehydration — fluids hydrate our muscles and help them stretch and relax easily. When you’re dehydrated, especially during menopause, leg cramping is more common.

Poor Posture — the loss in muscle and bone density in the body can cause strain on the muscles, causing muscle cramps to occur when their limits are reached.

Restless Leg Syndrome (RLS) — a condition many women deal with, causing uncontrollable urge to move your legs. Symptoms are cramps that come about during the early evening or later at night.

To relieve and stop the cramps from coming back...

Stretching regularly is a must, especially before bed, where cramps are most likely to happen.

Stretching the area that has the muscle spasm can usually help improve or stop the spasm from occurring. 

Which is why we’ve consulted a panel of physical therapists who work with muscle recovery — to share with you some stretches that will help relieve muscle cramps and stop them from happening so often:

Stretch #1: Dorsiflexion & Plantar flexion

This stretch works for calves and hamstring cramps.

• Lie down, stretching your leg by pointing or pulling your toes toward your head.
• Hold for a few seconds or until the spasm stops.
• You can also use a strap or belt looped around your foot to gently pull the top of your foot toward you.

Stretch #2: Quadricep Stretch w/ Chair

This stretch works for thigh cramps.

• Stand and hold on to a chair for balance.
• Bend your leg at the knee and reach your leg backward from the hip.
• Holding your ankle, pull your foot up behind you toward your buttock.

Stretch #3: Tennis Ball Stretch

This stretch works for back spasms.

• Lie down on the floor or on a bed with a tennis ball (or another small ball) under the area with the spasm for a few minutes.
• Try to relax and breathe normally.
• Move the ball to an adjoining spot and repeat.

Stretch #4: Foam Roller Stretch

This stretch works for back spasms.

• Lie on the floor with a foam roller perpendicular to your spine.
• Move your back over the roller, up to your shoulder blades, and down to your belly button.
• Keep your arms crossed on your chest.

Stretch #5: Shoulder Roll Stretch

This stretch works for neck spasms.

• While sitting or standing, circle your shoulders by rolling your shoulders forward, up, back, and down.
• Repeat this motion 10 times.
• Then roll your shoulders in the opposite direction by moving your shoulders back, up, forward, and down.
• Repeat 10 circles in this direction.

We hope these stretches alleviate some of the pain!

Additionally, treating pain and spasms with hot or cold therapy can be extremely effective alongside the stretches.

For a persistent spasm, apply an ice pack on the muscle for 15 to 20 minutes at a time, a few times a day, making sure to wrap the ice in a thin towel or cloth to avoid direct contact against your skin.

A heating pad on the affected area may also be effective for 15 to 20 minutes at a time, but follow this with an ice pack. This is because while heat feels good for pain, it may worsen inflammation. Ice will calm down the inflammation.

We hope the tips we’ve shared today help you get out of any knotty situations!

Here’s Madison signing off, see you next Wednesday for another round of workout!

PS. If you want to improve the efficiency of these stretches and keep muscle cramps at bay, we know what’ll get you out of a “knotty” situation:

Our Menokit Bundle contains phytoestrogenic herbs like Turmeric, Curry Leaf & Moringa Leaf that not only rebalance hormones naturally, minimizing cramps... 

But the trio of herbs are also packed with vitamin D, which helps keep muscles healthy & tension-free!

To top it all off, we’ve included nutrients the body needs to keep it energized, including vitamin B12 — a nutrient the body needs to prevent muscle cramps:

Introducing the Menokit Bundle!

With it’s unique ingredients, the Menokit Bundle is specially formulated to help women fight back against menopausal symptoms like:

• Muscle Spasms
• Tension Cramps
• Hormonal Imbalance
• Vitamin Deficiency

… and many more!

Don’t Believe Us?

Take a look at how the Menokit helped Erica conquer her menopausal muscle cramps:

So, if you want to enjoy the benefits, Ericia and over 100,000 women worldwide did…

And finally enjoy not having to deal with painful, erratic cramps throughout the day...

Try our Menokitand experience the benefits for yourself!