Pilates

How Pilates can help with Menopause

By Sarah Gaddie

Pilates 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. 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.

When we are tense, anxious or in pain, our shoulders rise and our body curves in to protect itself. In this position the lungs do not fully inflate, the ribs don’t expand and the back becomes tight. If we stand tall and upright, we not only look better, but we feel better. Pilates exercises open the chest and relax the shoulders.

Chest Opening Exercise

Stand tall and straight with shoulders away from the ears. Lift the arms out wide as you take a big breath in, opening the chest and filling the lungs. Lower the arms down beside you as you breathe out. Repeat four or five times. Relieving Achy joints

This is another common symptom of menopause. Pilates exercises lubricate the joints, ease the pain and increase the range of movement.

Sarah Gaddie is a Pelvic Floor and Matwork Pilates Coach Shoulder Mobility Exercise

Sit tall and drop the shoulders away from the ears. Gently roll the shoulders up to ears and back, breathing in and out as you do so. Start small and gradually increase the range of movement. Do this about 8 times and what might start off as a bit clunky, should start to ease and flow. If you would like to receive a video of these exercises, please email sarahlucygaddie@gmail. com.

So, what are you waiting for! Whether you prefer a class online or face to face, you will find plenty to choose from.

If you are pregnant or have other health issues check with your doctor before exercising.

UPPER BODY STRENGTHENING EXERCISE