5 Pilates Moves to help Relieve Period Cramps

Period pain may be part and parcel for some of us during our menstrual cycle, but that doesn’t mean we have to hide away under our covers curled into the fetal position every month. Take back your power by incorporating a few targeted Pilates moves into your daily routine and suffer no more!

“Period pain can be painful,” says Pilates guru Ann Wilde of Master Pilates in Melbourne. “The pain happens when the muscles and blood vessels of the uterus contract to help the womb lining shed as part of your period.” But there is hope! “Gentle Pilates movement and contraction of your pelvic floor can help relieve and relax these muscles,” she adds.

Here are Ann’s top 5 exercises to help ease period pain:

#1 The Pilates Imprint 

• Begin imprinting by lying on your back with your arms by your sides, knees bent and feet flat on the floor. You will be in neutral spine position, allowing your spine to rest with its natural curves
• As you exhale, draw up pelvic floor and your belly button into your spine.
• Draw the belly button into the spine and allow the lumbar spine to press into the floor. Feel your spine lengthen and the abdominals engage in a gentle way.
• Repeat x10

#2 Glute Stretch

• Lie on your back with your knees bent, place one foot over the opposite knee.
• Gently pull the leg that is on the ground toward you until you feel a gentle stretch.
• Maintain the position and relax. 
• Hold the stretch for one minute on each side.

#3 Pelvic Curl 

• Begin by lying on your back with your arms by your sides, knees bent and feet flat on the floor. You will be in neutral spine position, allowing your spine to rest with its natural curves.
• As you exhale, imprint your spine into the ground then roll one vertebra at a time into a Pilates Bridge position (hips and knees in a diagonal line with your shoulders and feet on the ground)
• Inhale to hold - tuck your pelvis under.
• Exhale sequentially and roll your spine back down to neutral - try to feel each vertebrae peel down to the ground.
• Repeat x8

#4 Hip Flexor Stretch

• Kneel with a cushion under one knee, then step one leg forward.
• Bring your body upright and try to tuck your pelvis and squeeze your glute so that you stretch the front of your hip.
• Hold the stretch for one minute each side.

#5 Cat Stretch 

• On all fours, exhale as you push your back up to the ceiling and look at your belly button.
• Inhale as you arch your back and stick your bottom and head up to the ceiling.
• Repeat x 8

Well done! Now you can put a warm heat pack on your tummy, have a beautiful herbal tea and make sure you look after yourself.

BY ANN WILDE - info@masterpilates.com.au
Masterpilates.com.au