--- title: Do stretching exercises and walking reduce PMS symptoms? | Niyora description: Yes. After 3 months of stretching exercises and walking done a week before menstruation, women had significantly fewer PMS symptoms and improved physical and url: https://niyora.com/research/papers/the-effects-of-stretching-exercises-and-walking-in-premenstrual-syndrome-2022/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Do stretching exercises and walking reduce PMS symptoms? Survey study, 2022 # Do stretching exercises and walking reduce PMS symptoms? Yes. After 3 months of stretching exercises and walking done a week before menstruation, women had significantly fewer PMS symptoms and improved physical and mental health. Early or limited evidence 25 women aged 14 to 30 years diagnosed with premenstrual syndrome ## What they did Before-and-after study of 25 women aged 14 to 30 with diagnosed premenstrual syndrome. They performed stretching exercises and walking for 3 months, starting a week before the onset of their menstrual cycle each month. Participants completed a PMS questionnaire before starting treatment and again after 3 months. Results were analyzed using paired T-test. ## What they found After 3 months of stretching exercises and walking, statistical analysis using paired T-test showed a significant difference in physical and mental health measures. ## What it means for you Stretching exercises and walking, done in the week before your period, may help reduce PMS symptoms and improve both physical and mental health. However, this was a small study with no comparison group to show how much the exercises helped compared to doing nothing. We cannot be fully confident without larger studies. 25 women in the study 3 months duration of treatment 14-30 years age range of participants ## About the study Original title The Effects of stretching exercises and walking in premenstrual syndrome Authors Karthika. S. R, Sugasri Sureshkumar Journal Journal of Pharmaceutical Negative Results Year 2022 Study design Survey study Participants 25 What was tested Stretching exercises and walking for 3 months, starting a week before menstrual cycle onset each month Open access Yes Read the paper [doi.org/10.47750/pnr.2022.13.s06.100](https://doi.org/10.47750/pnr.2022.13.s06.100) ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Pain and headache](https://niyora.com/research/topics/symptom-pain/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/) Research tells you what helps on average. Niyora helps on the day it hits. Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor. ## Related studies Randomised trial, 2026 Does yoga reduce PMS symptoms? Systematic review, 2026 Does exercise help with mood problems, pain, and fatigue in women with PMS? Lab study, 2026 Do core stability exercises help women with PMDD? Non-randomised trial, 2026 Does video-guided digital menstrual exercise reduce PMS and period pain in adolescent girls? Randomised trial, 2026 Do pelvic floor exercises combined with Pilates help PMS symptoms? Randomised trial, 2026 Is yoga or aerobic exercise better for reducing PMS symptoms in adolescent girls? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗