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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 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。







Pelvis tilts and pelvic clock

Cat and Cow stretches

Spine twists





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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