Are you one of the millions of women struggling with Polycystic Ovarian Syndrome (PCOS)? If so, incorporating Pilates into your routine could be a game-changer.
In this two-part series, we explore how Pilates can benefit those with PCOS and provide tips on how to get started. In part one, we discussed an overview of PCOS, including symptoms, causes, and potential complications. Now, in part two, we’ll dive into the specific ways that Pilates can help alleviate common PCOS symptoms. So grab your mat and let’s get started!
Pilates: A Beneficial Exercise for Managing PCOS Symptoms
Pilates is a low-impact exercise that can be helpful in managing the symptoms of PCOS. It can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes and help with weight management. Pilates can also help reduce stress and anxiety, which are common symptoms associated with PCOS. By strengthening the core muscles, Pilates can also improve posture and balance, reducing the risk of falls and injuries.
Additionally, Pilates exercises can target specific areas of the body, such as the hips and thighs, which are often affected by PCOS. Overall, incorporating Pilates into a PCOS management plan can have numerous benefits for both physical and mental health.
Benefits of Pilates for PCOS patients
Pilates is a low-impact exercise that can help women with PCOS manage their symptoms in several ways. Here are some of the benefits of Pilates for PCOS patients:
Regulates hormones: Pilates can help regulate hormone levels in women with PCOS, which can help improve symptoms like acne, hair growth, and menstrual irregularities.
Reduces stress: Stress can worsen symptoms of PCOS, and Pilates is an excellent way to reduce stress and improve overall mental health.
Improves insulin resistance: Women with PCOS often struggle with insulin resistance, which can lead to weight gain and other health problems. Pilates can help improve insulin sensitivity, making it easier to manage weight and blood sugar levels.
Boosts fertility: Pilates can help improve fertility in women with PCOS by regulating hormones, reducing stress, and improving overall health and wellness.
Helps with weight management: Pilates is a great way to manage weight in women with PCOS, who may struggle with weight gain or have difficulty losing weight.
Pilates Exercises for PCOS
Spine Stretch
Do’s:
- Sit tall on your sit bones with your legs extended in front of you.
- Inhale to prepare and then exhale as you nod your chin towards your chest and begin to roll down through your spine one vertebra at a time.
- Reach forward towards your feet as you maintain the C-curve shape of your spine.
- Inhale as you stack your spine back up to a tall seated position.
Don’t:
- Don’t round your shoulders or collapse your chest.
- Don’t push yourself too far into the stretch – only go as far as feels comfortable.
- Don’t hold your breath – remember to breathe deeply and evenly throughout the exercise.
Single leg Stretch
Do’s:
- Keep your shoulders relaxed and down
- Engage your core muscles
- Maintain a neutral spine position
- Keep your neck relaxed
Don’t:
- Hold your breath or tense up your neck and shoulders.
- Let your lower back lift off the mat as you switch legs.
- Use momentum to swing your legs back and forth instead of engaging your core muscles.
- Overextend your legs or pull them too close to your chest, which can strain your neck or lower back.
Double leg Stretch
Do’s:
- Keep your shoulders relaxed and down
- Engage your core muscles
- Maintain a neutral spine position
- Keep your neck relaxed
Don’t:
- Don’t hold your breath or strain your neck.
- Avoid over-arching your lower back.
- Don’t let your shoulders rise up to your ears.
- Don’t forget to engage your core muscles throughout the exercise.
Pelvic Tilt
Do’s:
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale to prepare, then exhale and engage your abdominal muscles to tilt your pelvis back towards the floor.
- Inhale to release the tilt and return to neutral position.
- Repeat for several repetitions, focusing on engaging your core and keeping your movements controlled.
Don’t:
- Avoid arching your lower back excessively, as this can strain your lower back muscles.
- Don’t tilt your pelvis too far back, as this can create tension in your hips and lower back.
- Avoid holding your breath during the exercise, as this can increase tension in your body.
Bridge
Do’s:
- tart by lying on your back with knees bent and feet flat on the ground.
- Inhale and lift your hips up towards the ceiling, squeezing your glutes and engaging your core.
- Hold for a few seconds and exhale as you lower your hips back down to the ground.
- Repeat for several repetitions.
Don’t:
- Avoid arching your back too much.
- Don’t push your hips too high that it strains your lower back.
- Avoid holding your breath during the exercise.
Single & Double Leg Tap
Do’s:
- Begin lying flat on your back with your knees bent and feet flat on the ground.
- Keep your core engaged and your back pressed into the mat.
- Slowly extend one leg out in front of you while keeping the other leg bent.
- Tap your toes to the ground and then bring the leg back up to starting position.
- Repeat on the other side for single leg tap or both legs for double leg tap.
Don’t:
- Arch your back or lift your hips off the mat.
- Let your knees fall in or out of alignment with your hips.
- Rush through the exercise, instead focus on controlled and intentional movements.
- Hold your breath, remember to breathe throughout the exercise.
Side-lying Leg Series
Do’s:
- Start by lying on your side with your legs straight and stacked on top of each other.
- Engage your core muscles to stabilize your body and prevent any rocking or rolling.
Don’t:
- Allow your hips to roll backward or forward during the movement.
- Lift your leg higher than hip height, which can strain your lower back and hip muscles.
- Let your bottom leg move or slide during the exercise.
- Hold your breath during the movement, as this can cause tension in your body.
Conclusion
Pilates is a holistic approach to managing the symptoms of PCOS that goes beyond just physical exercise. It’s an opportunity to connect with your body, build confidence, and take charge of your health and wellbeing. By incorporating Pilates into your PCOS management plan, you can experience the numerous benefits of improved insulin sensitivity, better weight management, reduced stress, and more. It’s time to prioritize your health and try Pilates today. Whether you’re a beginner or experienced, Pilates offers a customizable and enjoyable way to strengthen your body and manage your PCOS symptoms. So why wait? Start your Pilates journey today and experience the transformative power of this unique exercise.
© 2023 Tanushree Jain