If you’re one of the many who suffer from PMS, you know the toll it can take on your body.
From cramping to lower back pain, the symptoms can be overwhelming.
But there’s good news: Pilates, known for its core-strengthening and flexibility-boosting benefits, can be a game-changer in managing and alleviating PMS pain.
Here are 10 Pilates moves that you need to try to keep those PMS symptoms at bay.
1. The Hundred
This classic Pilates exercise gets your blood pumping and engages your core, helping to reduce abdominal discomfort.
- How to do it: Lie on your back with your knees bent and legs lifted to a tabletop position. Lift your head, neck, and shoulders off the mat, extend your arms by your sides, and start pumping them up and down. Inhale for five pumps and exhale for five pumps, aiming for 100 pumps in total.
2. Pelvic Curl
This move is excellent for easing lower back pain and releasing tension in your pelvis.
- How to do it: Lie on your back with your knees bent and feet flat on the mat, hip-width apart. Slowly lift your hips towards the ceiling, one vertebra at a time, forming a bridge. Hold for a few seconds and then slowly lower back down.
3. Single Leg Stretch
Target your core while also lengthening your muscles, which can help relieve bloating.
- How to do it: Lie on your back, lift your head and shoulders, and bring one knee into your chest while extending the other leg out. Switch legs in a cycling motion, keeping your core engaged throughout.
4. Spine Stretch Forward
This exercise helps to stretch your back and improve your posture, which can alleviate back pain.
- How to do it: Sit up tall with your legs extended straight in front of you, feet flexed. Reach your arms forward and slowly roll down, reaching towards your toes. Hold for a few seconds and then slowly roll back up.
5. Rolling Like a Ball
This playful move massages your spine and can help relieve tension.
- How to do it: Sit on your mat, hug your knees into your chest, and balance on your sit bones. Roll back onto your shoulders and then back up to the starting position, using your core to control the movement.
6. Cat-Cow Stretch
Borrowed from yoga, this stretch is fantastic for relieving tension in your lower back and pelvis.
- How to do it: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale, arch your back (cow), and then exhale, round your back (cat), moving fluidly between the two positions.
7. Leg Circles
Improve your hip mobility and circulation, which can help reduce bloating and cramping.
- How to do it: Lie on your back with one leg extended toward the ceiling. Draw small circles with your leg, keeping your core stable. Repeat in both directions and switch legs.
8. Child’s Pose
This restorative pose is perfect for relaxation and can ease overall body tension.
- How to do it: Kneel on the mat, sit back on your heels, and reach your arms forward, lowering your forehead to the mat. Breathe deeply and relax into the stretch.
9. Seated Forward Bend
A gentle way to stretch your hamstrings and lower back, which can be tight during PMS.
- How to do it: Sit with your legs extended in front of you. Hinge at your hips and reach for your toes, keeping your back flat. Hold the stretch and breathe deeply.
10. Swan Dive
Strengthen your back and open up your chest with this dynamic move.
- How to do it: Lie on your stomach with your hands under your shoulders. Lift your chest and legs off the mat, reaching your arms forward and then sweeping them back as you lower and lift again. Keep your core engaged to protect your lower back.
Conclusion
Incorporating these Pilates moves into your routine can make a significant difference in managing PMS pain. Regular practice not only helps in alleviating immediate discomfort but also strengthens your body, making you more resilient to monthly symptoms. Remember, listening to your body and practicing these exercises mindfully is key. Say goodbye to debilitating PMS pain and hello to a more comfortable, balanced cycle with Pilates!
Give these moves a try and let us know which ones work best for you!
