PMS And Pilates

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Moving Beyond PMS by Tannis Kobrinsky

Pre-Menstrual Syndrome or PMS plagues 80% of women at some time during their menstruating years. Common symptoms, back pain, headaches, fluid retention and mood swings can occur monthly or may only become bothersome during stressful life periods.

Although PMS causes vary and are not fully understood, evidence suggests the interplay of fluctuating hormones with the brain’s neurotransmitters may be an underlying culprit. The brain’s billions of nerve cells communicate via chemicals known as neurotransmitters. When hormones rise and fall during menstrual cycles, these chemical messengers trigger the physical and emotional reactions common to PMS. Mind-body practices can help temper some of the mind-body ills common to PMS.

Medical experts unanimously recommend 30 to 40 minutes of gentle movement practices like Pilates, GYROTONIC®, Tai-Chi, or Yoga 3-5 times weekly to effectively pacify PMS problems.  I am a Pilates and GYROTONIC® practitioner. Many of my clients and students are women. When asked if Pilates and GYROTONIC® eased their PMS most of my female clients said, “I don’t get PMS, so it must.”

Pilates, practiced both on and off the apparatus, sooths PMS for numerous reasons. It makes sense that these practices would mitigate PMS symptoms.  When you mobilize the spine, you loosen the back muscles where nerves that cause uterine contractions are located. 

Next time you’re suffering from menstrual cramps try this.  Lie on your back on the floor with your knees bent and do a series of moves known as pelvic curls. Start with a relaxing inhale, and then as you exhale, lift your hips off the floor, being sure to curl through your spine, inhale at the top of this move and then as you exhale, curl back down, one vertebra at a time, until you resume your start position.  Repeat this movement up to ten times, making sure to curl up and down so that you mobilize your spine and stretch your back muscles, to alleviate the pressure they may be putting on your uterus.

Follow this move with the cat stretch, which you perform kneeling on all fours.  Start on all fours then arch and curl your back like a Halloween cat, inhaling and exhaling with each arch and curl. The cat stretch unlocks your spine, and the deep breathing accompanying the moves massages your internal organs. 

End by resting your hips on your heels, arms fully extended and back stretched as long as possible.  Remain in this restful position, known as the Child’s Pose, for as long as you desire. 

If PMS impacts your moods, try a moderately paced and focused yoga flow class, Tai Chi session, or Pilates mat workout.  Emphasize exercises which release pelvic girdle muscles and joints, and stretch the abdominals. Accompanying the moves with deep breathing will produce mood elevating, stress reducing beta-endorphins and provide an overall sense of well-being.  When PMS hits and you feel like you want to curl up in a ball and hide remember, movement is the best medicine going, and can heal all manner of body, mind and spirit ailments.

Copyright Tannis Kobrinsky, Pilates, GYROTONIC®, GYROKINESIS® certified, teaches in Los Angeles, California and internationally via her company Health Habitravels Retreats & Journeys. More about Tannis and her workshops at www.healthabitravels.com.