Fill any bottle with hot water, screw tight, wrap in a cloth. Press gently on your lower abdomen.
rice sock
Fill a clean sock with uncooked rice, tie it off, microwave 90 seconds. Holds heat beautifully.
warm damp towel
Wet a towel, wring it out, microwave 60–90 sec, wrap in dry cloth. Soothing and simple.
warm compress timer
cycle 1 of 3
20:00
apply compress to lower abdomen
Lily Beth's hydration
0 ml
of 2000 ml goal today
Warm herbal teas count too, Lily — chamomile and ginger are especially soothing for cramps.
gentle stretches for you, Lily
1
Child's pose
Kneel, sit back on heels, stretch arms forward on the floor. Breathe slowly and deeply.
hold 30–60 sec
2
Supine twist
Lie on back, pull one knee to chest, gently lower it across your body. Keep shoulders flat.
30 sec each side
3
Cat-cow
On all fours, inhale and arch your back, exhale and round it. Slow and steady rhythm.
8–10 rounds
4
Legs up the wall
Lie near a wall, swing legs up to rest against it. Close your eyes and just breathe.
2–5 minutes
5
Butterfly pose
Sit, bring soles of feet together, let knees fall out gently. Optional gentle forward lean.
hold 1 min
how are you feeling, Lily Beth?
😐
moderate · 5 out of 10
You're carrying this with so much grace, Lily. Rest without guilt — warmth and water are your best friends right now.
a note for Lily Beth
"I made this for you, Beth — because I care about you more than words can say and I wish I could be right there beside you. You're one of the strongest, most hardworking people I know, and it's completely okay to just rest today. I'm thinking of you every moment, Lily Beth."