Pilates classes for menstrual cramps can be very effective. In addition to relieving menstrual cramps, these exercises can also improve flexibility and improve overall health.
Pilates, a mind-body exercise, is popular for its ability to strengthen the core, increase flexibility and improve posture. Apart from the physical benefits, it can also provide relief from menstrual cramps. Pilates for menstrual pain can be helpful for relieving discomfort because it targets specific muscle groups and promotes relaxation, as well as reducing inflammation and improving overall well-being during menstruation. So, if you suffer from menstrual cramps, incorporating these effective movements such as pelvic tilts, spinal twists, and leg circles can provide comfort and ease during your menstrual cycle.
What is Pilates training?
Pilates is a low-impact exercise focused on controlled movement, stretching and breathing. It is becoming increasingly popular for fitness and rehabilitation programs. Joseph Pilates brought it to the world at the beginning of the twentieth century. It is suitable for beginners and people with certain diseases. A study published in the Physiology and Behavior Journal examined the effectiveness of several weekly lessons. It has been found to help reduce lower back discomfort and many other problems while improving physical and psychological well-being.
Pilates for Menstrual Cramps: How Does It Help?
Pilates for Menstrual Pain is considered a very effective and holistic approach to dealing with menstrual pain. Menstrual pain, or dysmenorrhea, can be debilitating for many women, causing discomfort in the lower abdomen and lower back and even spreading to the legs, according to a study published by StatPearls. The pain is often caused by the contraction of the uterus, which can lead to restricted blood flow and inflammation.
Pilates focuses on core strength, controlled movement, breath work and flexibility, which can significantly reduce muscle tension and promote relaxation, explains Pilates instructor Dr Vajala Shravani. Engaging the pelvic floor and core muscles helps increase blood circulation in the lower abdomen, which can ease cramping and reduce the intensity of menstrual pain. Additionally, the breathing techniques used in this workout help reduce cortisol, the stress hormone, which can further help with pain relief.
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A study published in the journal Healthcare found that doing Pilates for menstrual cramps for 12 weeks can significantly reduce pain and other symptoms in women. In addition, the women experienced less pain, fewer premenstrual symptoms, better back flexibility, stronger thigh muscles and improved sleep quality. These findings suggest that Pilates may be a beneficial way to manage menstrual cramps, possibly by improving hip muscle function and sleep. This makes it a promising adjunctive treatment for women with this problem.
Pilates for Menstrual Cramps: Exercises to Try
If you want to try pilates for menstrual cramps, start with these workouts. They relieve pain very effectively.
1. Child’s pose (pilates mat)
This gentle stretch helps relieve tension in the lower back and open up the hips. Focusing on deep breathing can promote relaxation and reduce abdominal cramps.
How to do it:
- Begin by kneeling on the mat with your big toes touching and your knees wide apart.
- Sit on your heels, stretch your arms forward and lower your chest to the ground.
- Rest your forehead on the mat and take a deep breath, feeling your lower back and hips relax.
2. Cat-cow stretching (Pilates mat)
This exercise mobilizes the spine and reduces tension in the back muscles. It also stimulates blood flow to the pelvic area, which can ease menstrual pain.
How to do it:
- Start on all fours with your hands directly under your shoulders and your knees under your thighs.
- Inhale by arching your back, lifting your head and tailbone (cow pose), and exhale by rounding your spine, pressing your chin to your chest (cat pose).
- Repeat for 1-2 minutes.
3. Pelvic flexion (Pilates)
Pelvic flexion strengthens the glutes and core while stretching the lower back. This movement helps improve blood flow to the uterus and lower abdomen, reducing spasms.
How to do it:
- Lie on your back with your knees bent and your feet hip-width apart.
- Press your feet into the mat and slowly lift your hips, one vertebra at a time, into a bridge position.
- Hold for a few breaths, then lower your spine down.
- Repeat 8-10 times.
4. Knee-to-chest stretch (Pilates)
This exercise relieves tension in the lower back and hip flexors, which can be strained during menstruation. It provides a gentle massage of the abdominal area, which helps relieve cramps.
How to do it:
- Lie on your back and pull one knee into your chest while keeping the other leg extended on the mat. Hold for 20-30 seconds, then switch legs.
- You can also bring both knees to your chest for a deeper stretch.
5. Leg circles (Pilates)
Leg circles increase circulation in the pelvic area and improve hip mobility. The controlled movement engages the core and promotes stability, alleviating lower abdominal discomfort.
How to do it:
- Lie on your back with one leg extended towards the ceiling and the other leg bent or placed on the carpet.
- Make small controlled circles with the raised leg while holding the bar.
- Repeat in both directions for each leg.
6. Stretching the spine forward (pilates mat)
This exercise stretches the entire spine and relieves tension in the lower back and hamstrings. The forward bend also helps to gently compress the abdominal area, soothing spasms.
How to do it:
- Sit tall with your legs straight out in front of you and your feet hip-width apart.
- Extend your arms forward and as you exhale, slowly reach forward, rounding your spine and reaching toward your toes.
- Inhale to sit back.
- Repeat 5-6 times.
7. Seated forward fold (pilates mat)
This position stretches the lower back and hamstrings, which can relieve tension and promote relaxation. Gentle compression of the abdomen can relieve menstrual pain.
How to do it:
- Sit with your legs straight out in front of you.
- Inhale to lengthen your spine, then exhale and bend forward from your hips, reaching for your feet or shins.
- Hold the stretch for 30-60 seconds while breathing deeply.
8. Thigh rolls (Pilates reformer)
Hip rolls on the reformer increase core strength and hip stability while gently stretching the lower back. This exercise improves circulation and can ease menstrual discomfort.
How to do it:
- On the reformer machine, lie on your back with your feet on the footboard and your knees bent.
- Slowly roll your hips up into a bridge position, engaging your core and glutes, then roll back down.
- Repeat 8-10 times.
9. Stretching “Mermaid” (reformer or mat-pilates)
The mermaid stretch opens up the sides of the body, relieving tension in the lower back and abdomen. It is especially soothing for menstrual cramps and helps to improve breathing.
How to do it:
- Sit with your legs out to the side.
- Extend one arm above your head and gently bend your torso in the opposite direction, feeling the stretch along your body.
- Repeat on the other side.
10. Tilted butterfly pose (Pilates)
This pose opens up the hips and stretches the inner thighs, promoting relaxation and reducing menstrual cramps. Focusing on breathing helps calm the mind and reduce stress, which can exacerbate pain.
How to do it:
- Lie on your back, connect the soles of your feet and spread your knees to the sides.
- Place your hands on your stomach or at your sides and take slow, deep breaths.
- Hold for 1-2 minutes.
Side effects of pilates for menstrual pain
Pilates for menstrual cramps is generally considered safe and has minimal side effects. However, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are new to this, it is advisable to consult with a qualified instructor to ensure proper form and technique.
Here are some possible side effects to be aware of:
- Muscle soreness is common, especially for beginners. This usually subsides within a few days.
- If you have back or pelvic painsome pilates exercises can worsen the discomfort. It is very important to modify or avoid exercises that increase pain.
- Pressing too hard can cause fatigue and injuries. Listen to your body and rest when necessary.
