How Pilates can help with Menopause By Sarah Gaddie
P
ilates concentrates on strengthening the body with an
emphasis on the core,
to help improve general
fitness, overall wellbeing, posture, balance and
flexibility. These are all
things we need to help us live a happy healthy life,
particularly at the time of peri to post-menopause.
Here are just a few ways that Pilates can help.
Stress-Busting
Pilates is a great way to relax the mind. Give yourself this time for YOU!
Improving Breathing
You learn to breathe into the diaphragm, expanding the rib cage and connecting the breath to the deep abdominal muscles and pelvic floor. This is not only great for relaxation, but also for the function of the pelvic floor.
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MENOPAUSE LIFE SUMMER 2022
Breathing Exercise
Put your hands on the sides of your ribs and breathe in. Feel the ribs expand into your hands and as you breathe out feel the ribs contract. If this isn’t happening, you may be lifting your shoulders up and down or just breathing into your tummy. It can take a bit of practice.
Stronger Pelvic Floor
Incontinence, pelvic pain and prolapse are all prevalent in Menopause. Relaxing the body and breathing well allows the pelvic floor to relax. The low impact movements help with strength and flexibility and symptoms can improve.
Hip and Pelvic Floor Exercise
Hip Opener or Clam - Lie on your side with your head resting on your shoulder. Bend knees to about 90 degrees. Keep heels together and gently lift and lower the upper knee. Breathe in as you lift and out as you lower. Keep the shoulders and hips stacked and don’t let yourself roll back. Do this 8 times and repeat on the other leg.
Bone Strengthening and Muscle Toning Loss of bone density and muscle tone occur as oestrogen levels diminish. Pilates is a great form of exercise due to the positions used and the actions of the muscles.
Upper Body Strengthening Exercise Pilates Box Push Up Kneel on all fours with knees beneath hips and hands a little wider than the shoulders. Flatten the back and gently pull in the tummy. Don’t lose this position throughout the movement. Breathe in and bend elbows, taking nose towards the floor, aiming for a spot in front of the hands. Only go as far as you can manage without letting the back dip or the tummy dome. Breathe out as you push back up. Repeat 6-8 times. To release sit back towards heels with arms lengthened in front and hands on the floor in Child’s Pose.
