Pilates to relieve menopause symptoms –

Menopause is a time when many hormonal changes take place. This can generate some unpleasant symptoms, such as hot flashes, mood swings, sleep changes and even a drop in libido. At these times, relying on some healthy habits (combined with medical treatment) can help alleviate the discomfort!

This is the case with the practice of Pilates. “With them, we gain benefits, such as: improvement of circulation and reduction of swelling, strengthening of the pelvic floor (which prevents/reduces urinary incontinence), reduction of tension and relief of typical symptoms of hormonal variation (PMS and migraines, for example )”, lists Keti Garciaphysiotherapist and Pilates instructor.

And the advantages don’t stop there. “Pilates increases coordination, concentration, awareness and flexibility”, adds the professional. Not only: with practice, you tone your muscles and prevent loss of bone and muscle mass, which intensify in this phase. Over time, exercise also prevents conditions like osteopenia and osteoporosis.

Finally, your abs also get stronger, and even your intestines work better! Increased libido and improved disposition are other possible benefits cited by the instructor.

PILATES AND MENOPAUSE: BEST EXERCISES

Keti Garcia teaches the main ones:

BRIDGE

– (Keti Garcia/Personal collection)

Start lying down, on your back and with your feet flat on the floor (and hip-width apart). Exhale and lift your hips off the floor. Inhale and return to the starting position.

ROLL UP

– (Keti Garcia/Personal collection)

Lie on the floor on your stomach. Extend both arms over your head, palms facing each other.

Keeping your legs straight and feet steady, slowly roll your arms forward, lift your shoulders off the floor and lift your torso toward your feet. Inhale gently, returning to the starting position.

QUADRUPEDIA

– (Keti Garcia/Personal collection)

Maintain alignment and move alternate legs and arms. Exhale by removing the limbs from the ground, and inhale by returning. Switch.

SWAN

– (Keti Garcia/Personal collection)

Start lying down, with your hands on the ground. Inhale pushing the ground to grow the spine, and exhale returning the torso to the ground.

CAT

– (Keti Garcia/Personal collection)

– (Keti Garcia/Personal collection)

On all fours, inhale by opening your chest like a cat stretching. Then exhale, rounding your back and bringing your ribs to the ceiling.