EASE THE PAIN

Heba Shaheed, CEO of The Pelvic Expert, on how Pilates and yoga can boost menstrual health

According to Shaheed, just 10-15 minutes of yoga every morning or one to two sessions a week can help improve the wellbeing of women suffering from health issues such as endometriosis. “About 50% of women with endometriosis have a tight pelvic floor, so it’s important to stretch and release these muscles, as well as learn pelvic floor relaxation exercises,” she says. ”Both yoga and Pilates encourage strengthening and stretching. This promotes blood flow to muscles in the body that are often neglected in other workouts”.

THE BENEFITS

Yoga and Pilates can help reduce symptoms such as PMS, period cramps and bloating by stretching the muscles and connective tissue that often become tight and sore in your pelvis, abdomen, back and hips. By relaxing these muscles and easing the pain, overall relaxation is improved as well as increased concentration and better sleep.

RELAX AND BREATHE

While any type of yoga is beneficial, Shaheed recommends a relaxing yin or vinyasa yoga rather than a power yoga, and a focus on mobility, extension and rotation exercises in pilates. She also suggests mindful meditation and practising deeper breathing to help reduce stress.

TRACK YOUR PROGRESS

Tracking your cycle using an app can help you notice the benefits of these exercises. Some apps can also offer guided breathing and mediation sessions to get you started.