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The Pilates Solution for Menstrual Pain: Strengthen Your Core, Relieve Your Cramps

Do you ever wonder if you should take a break from Pilates while you have your period?


Menstruation is a natural process in the female body that occurs monthly. During this time, the uterus sheds its lining, resulting in the release of blood and other fluids. Although menstruation is a normal part of a woman's reproductive cycle, it can also bring along several uncomfortable symptoms, including menstrual cramps, bloating, and headaches.


Menstrual cramps are the most common complaint among women during their menstrual cycle. These cramps can range from mild to severe and are caused by the contractions of the uterus. The severity of menstrual cramps can vary from one woman to another and can be influenced by factors such as age, diet, and exercise.


One of the ways to alleviate menstrual pain is through Pilates, a low-impact form of exercise that focuses on strengthening the core and improving flexibility. Pilates is particularly beneficial for women who experience menstrual pain, as it can help alleviate the symptoms and improve overall well-being.


How does Pilates help with menstrual discomfort?

Pilates exercises can help to reduce menstrual pain in several ways. To begin with. Pilates strengthens the core muscles, including the pelvic floor muscles. These muscles help to support the uterus and the reproductive organs, reducing the intensity of menstrual cramps.


Better still, Pilates helps to improve blood flow and circulation. The movements and stretches involved in Pilates can increase blood flow to the reproductive organs, which can help to alleviate menstrual pain.


Last but not the least, Pilates can help to improve flexibility and reduce tension in the body. Many women experience tension in their hips and lower back during their menstrual cycle, and Pilates can help to alleviate this tension and reduce the associated pain.


Specific Pilates exercises that can be beneficial for easing menstrual pain:

Pelvic tilts and pelvic clock

Cat and Cow stretches

Spine twists

These exercises help to stretch and strengthen the muscles that support the uterus and other reproductive organs, helping to reduce the severity of menstrual pain.


In addition to Pilates, other lifestyle changes can also help to reduce menstrual pain. These include eating a healthy diet, staying hydrated, and getting enough sleep. It is also important to avoid stress and incorporate stress-reducing practices such as meditation and deep breathing exercises.


All in all, menstrual pain can be a significant source of discomfort for many women. Pilates can be an effective way to reduce menstrual pain, strengthen the core muscles, improve flexibility, and enhance overall well-being. By incorporating Pilates into their fitness routine and making other lifestyle changes, women can alleviate menstrual pain and improve their quality of life.

So next time when you are in your period, try to keep your regular Pilates class! You will experience the benefits if you are consistent and persistent enough!


ONE MORE THING:

One specific Gyrokinesis exercise (which is under the Gyrotonic Expansion System) is beneficial for easing menstrual pain- "Abdominal Circle". This exercise involves sitting on a stool or chair and moving the pelvis in a circular motion, engaging the abdominal muscles and the pelvic floor. This movement improves blood flow to the reproductive organs, alleviate tension in the hips and lower back, and reduce the intensity of menstrual cramps. Additionally, the circular motion of the exercise can help to massage the internal organs, further promoting healthy blood flow and reducing discomfort. If you have not joined our Gyrokinesis class yet, do sign up and pay attention to this amazing exercise in the class! 月經係每一個月女性都會發生嘅生理現象,在此期間子宮內膜脫落導致血液和其他液體流出,但它會帶來我們不適的症狀,包括腹痛、頭痛、腰痛。


經痛俗稱M痛,在我們女生日常最經常聽到或感受到,程度由輕微到嚴重不等。主要原因是由我們的子宮收縮而引起。年齡,飲食習慣和運動習慣,都是影響我們的疼痛程度重要因素。


其中一個減輕經痛的方法可以透過鍛煉普拉提。這一個低衝擊的鍛煉方式,可以專注加強我們核心力量和提高靈活性。


普拉提如何幫助舒緩經痛不適?

普拉提加強核心肌肉,包括骨盆底肌肉,這些肌肉有助於支撐子宮和生殖器官,減少子宮收縮所引致的不適,和子宮痙攣的程度,並且可以改善我們的血液循環。

最後,普拉提有助於提高身體柔軟性,減少崩緊。許多女性在月經期間會感受到臀部及下背部崩緊。普拉提可以幫助舒緩這種拉扯並減輕相關疼痛。


以下有幾個普拉提運動,可以協助減少以上提及的不適:

Pelvis tilts and pelvic clock

Cat and Cow stretches

Spine twists

以上練習有助於拉伸和加強支撐子宮和其他生殖器官的肌肉,有助於減輕經痛。


除了普拉提,其他生活方式的改變也有助於減輕經痛。包括健康飲食,補充足夠水份和睡眠。而避免壓力,可以選擇冥想或者深呼吸練習。


總括而言,經痛嚴重程度不可忽視,可以深遠影響女性生活質素。普拉提是可以減輕經痛,增強核心肌肉,提高柔軟性和增強整體健康的有效方式。大家可以考慮納入普拉提作為日常健身計劃之一,改善生活習慣減輕痛症。


當你們下次月經來的時候可以盡量保持你的日常普拉提課程!如果你可以做到始終如一,堅持不懈,你將會體驗到普拉提帶給你的好處!


另外也可以嘗試一下Gryokinesis 運動(是Gyrotonic Expansion System 裏面,只用椅子及墊上的運動訓練),同樣可以減輕經痛問題。「Abdominal Circles」是只需要坐在椅子上,移動骨盆,並以畫圓嘅方式練習,鍛煉腹部肌肉和骨盆底。可以改善生殖器官的血液循環,大大緩解臀部和下背部的緊張不適並減少子宮收縮程度。

如果有興趣,歡迎大家參加Gyrokinesis group class, 體驗一下這種運動的奇妙之處。

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