Pilates routine is a fantastic way to manage period discomfort like menstrual pain and bloating. The exercises she suggests can help strengthen the core, improve circulation, and release tension, all of which contribute to easing cramps and reducing bloating. Here’s a quick breakdown of the exercises:
- Articulated Bridge (6-8 reps): This move helps release lower back tension and strengthens the glutes and hamstrings, which can relieve cramps.
- Toe Taps (8-10 reps each leg): Engaging the core through gentle movements, this exercise can help with abdominal discomfort and improve pelvic stability.
- Supine Spine Stretch (4-6 reps each side): A great way to stretch and relax the lower back, which can become tight during periods.
Single Leg Stretch (6-8 reps each): This dynamic move works the abdominal muscles and stretches the legs, which can help with bloating and tension release.
Swan (6-8 reps): This back extension exercise stretches the spine and opens the chest, improving posture and relieving tension in the mid-back region.
All you need is yoga mat and workout clothes, making it a convenient at-home routine. Regularly doing these exercises can make periods more manageable!
Doing Pilates during periods offers several benefits that can help manage discomfort and promote well-being. Pilates can be highly beneficial for the following reasons:
- Improves Circulation: Gentle movements in Pilates help enhance blood flow, which can relieve muscle tension, reduce bloating, and help the body feel more energized.
- Alleviates Cramps: Pilates exercises often focus on the core and pelvic region, providing relief from menstrual cramps by strengthening and stretching muscles in those areas.
- Promotes Relaxation: Pilates incorporates deep breathing and controlled, mindful movements, helping to reduce stress and promote a sense of calm during the hormonal fluctuations of menstruation.
- Low-Impact & Gentle: Unlike more intense workouts, Pilates is gentle on the body, making it a great choice when you’re feeling fatigued or experiencing period discomfort.
- Increases Energy: While periods can make you feel lethargic, engaging in a light Pilates routine can boost energy levels by stimulating circulation and releasing endorphins, the body’s natural feel-good hormones.
- Supports Core Strength: Strengthening the core muscles through Pilates can provide better support for the lower back and pelvis, which often experience discomfort during menstruation.
By focusing on low-impact movements, Pilates offers a restorative and soothing approach to exercise during menstruation, helping you feel more balanced and less fatigued.
Here are the specific benefits of the five Pilates exercises for relieving menstrual pain and bloating:
Articulated Bridge:
- Eases lower back pain: This exercise stretches and strengthens the lower back, relieving tension and menstrual pain.
- Reduces bloating: By activating the core and engaging the pelvic area, this movement can help alleviate abdominal bloating.
- Relieves stress: The controlled, slow movements involved promote relaxation and release built-up tension.
Toe Taps:
- Promotes blood circulation: By engaging the core and lower body, Toe Taps encourage better blood flow, which can help with period-related sluggishness.
- Supports pelvic floor health: This exercise gently works the pelvic floor muscles, providing added strength and stability.
- Improves mind-body connection: The controlled movement enhances focus, coordination, and mindfulness, fostering a better connection between body and mind.
Single Leg Stretch:
- Eases abdominal discomfort: This exercise engages the abdominal muscles, promoting circulation and reducing period cramps.
- Supports digestion: Gentle stretching of the core helps improve digestion, which can be beneficial during periods.
- Promotes core stability: It strengthens the core muscles, providing better support for the lower back and pelvis.
Supine Spine Twist:
- Improves spinal mobility: This twisting motion gently stretches and increases flexibility in the spine.
- Relieves tension and discomfort: Twisting the spine helps release tension in the lower back and hips, which can feel tight during periods.
- Promotes relaxation: The gentle nature of the exercise encourages deep breathing and relaxation, helping to soothe both body and mind.
Swan:
- Opens the chest and relieves tension: This back extension stretches the front of the body, opening the chest and relieving tension in the shoulders and upper back.
- Improves posture: By strengthening the muscles along the spine, the Swan helps correct posture and counteract the slumping that may happen during periods.
- Stimulates abdominal organs: The gentle stretch and compression of the abdominal area may help support healthy digestion and relieve bloating.
These exercises are designed to be gentle yet effective, promoting relaxation and relief while working through period discomfort.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
