Pilates for menopause
Hot flushes and night sweats are probably the most well-known symptoms of menopause, but did you know that over 75% of women will experience muscle and joint pain?
Muscle pain and joint pain are sometimes mistakenly blamed on ageing, but lower oestrogen levels after menopause plays a significant role in loss of muscle strength and joint flexibility. This, alongside lifestyle factors like hormonal weight gain and reduced levels of exercise, means that postmenopausal women are far more likely to experience back pain compared to men of the same age.
With a focus on core strength, flexibility, postural awareness and mindful movement, Pilates exercises can really help combat many of the physical and mental challenges of menopause. It’s a low intensity strength training approach which can be safely modified if you have been diagnosed with osteoporosis. Engaging in regular exercise like Pilates will help improve your sleep quality too.
What’s the best way to exercise during menopause and beyond?
Everyone should be exercising for a minimum of two and a half hours (150 mins) per week. This triggers positive hormonal changes which lower the risk of lots of illnesses caused by ageing and a sedentary lifestyle.
During menopause and beyond, lower levels of oestrogen means that your tendons, ligaments and muscles (soft tissues) are more vulnerable to injury. This means that it’s important to pay attention to your body and adjust the way you exercise to avoid sprains and strains.
As a Women’s Health Physiotherapist, here are my top tips for integrating Pilates safely during menopause:
- Strength training
This is vital to maintain muscle and bone health. Pilates is a form of strength training with a particular focus on core strength which can improve spinal pain. Standing Pilates exercises are particularly helpful during menopause when ‘weight bearing’ is needed for good bone health. Aim for 2 to 3 sessions per week.
- Flexibility and Mobility
Post menopausal women are at higher risk of osteoarthritis, so movements which prioritise joint health are critical. Focus on Pilates exercises which stretch out your back, hips, shoulders and neck. If you sit at a desk all day, then a short daily programme of 5 to 10 minutes can make all the difference.
- Cardio
Low impact activities like walking, swimming or cycling are an ideal complement to your regular Pilates training. They’re great for improving your fitness without overstraining your joints.
What are the best Pilates exercises for menopause?
Consistency is key with any form of exercise and Pilates is no different, but studies show that just 8 weeks of Pilates had a positive impact on menopausal symptoms and lumbar strength and flexibility in postmenopausal women (Lee et al, 2016).
Here are three movements I recommend to my patients when they want to get started with Pilates during menopause:
- Bridge
Bridge is one of those classic Pilates movements which has multiple benefits which are helpful during menopause:
- Improved spinal mobility
- Building core stretch
- Increased hip mobility and stretch
- Weight bearing for bone health
- Swimming
Swimming in kneeling is perfect during menopause to:
- Strengthen hips (glutes) to maintain muscle mass
- Increase back and core strength
- Enhance balance and control
- Pile squat
Moving from the mat to standing exercises is crucial for bone health (weight bearing) and also offers:
- Targeted strength training for your legs to maintain muscle mass
- Improved flexibility for your hip joints
- Increased joint mobility for your knees and ankles to maintain good joint health
We offer private 1:1 Pilates classes on mat or reformer which can be tailored to your individual needs at our clinic in Cambridge. We also offer an individualised menopause check-up and consultation with one of our Women’s Health Physiotherapists, which can be an invaluable resource before starting your post menopause fitness journey.
Please get in touch if you have any questions about how Pilates can be helpful during menopause, we’re really passionate about helping women thrive and feel well during this phase of life!
This blog was written by Rowan Wilson, a Women’s Health Physiotherapist and Clinical Pilates Instructor. Rowan has been teaching Clinical Pilates for over 15 years and loves teaching 1:1 on both mat, reformer and live online classes.
Pilates for Runners
Why should runners do Pilates?
With the London marathon on the horizon, if your preparation doesn’t include regular strength training then you might be missing a trick.
Building strength in your core, glutes and legs will not only improve your performance and efficiency (helping you run faster and conserve valuable energy) but will also help to support your joints and increases your general resilience, so you aren’t derailed by an injury.
As a Physiotherapist, I generally start working with my runners after they have sadly already injured themselves but once their symptoms are improving, I often introduce Pilates exercises as part of their rehab. Once they experience the benefits of this approach, more often than not, I find that they are really keen to integrate regular Pilates practice into their long-term training programme and there are lots of great reasons why …
What is Pilates and what are the benefits for runners?
Pilates traditionally refers to a series of 34 exercises originally created by Joseph Pilates. This amazing programme of exercises is designed to improve whole body strength, mobility, flexibility, balance, body awareness and control can be completed on specialised Pilates equipment (you might have heard of the ‘Reformer’) or simply on a mat at home.
Pilates exercises are well known for building core strength which is vital for runners to help you stay upright and maintain good posture, which is the foundation for good running mechanics. A strong core helps you to transfer energy efficiently from one side of your body to the other, so you can easily put one foot in front of the other and helps to keep you steady if you’re on uneven or slippery ground.
However, did you know that Pilates exercises are also excellent for developing strength in your glutes and legs? Runners need great strength in their glutes to stabilise their pelvis and support good alignment of their legs with each step. Having good muscular power, particularly in your legs, enables you to propel yourself forwards with greater force so you can run faster. It also fortifies your joints like a scaffold of protection to prevent injury.
Pilates can also help you recover more quickly after running. By focusing on controlled movements and stretching you can enhance muscular recovery after an intense running session. Essentially, you can train more frequently without worrying about overtraining or injury.
How can you integrate Pilates into your training programme?
Pilates is a great addition to your run training program. You can practice on rest days or after a run to help with recovery. On a rest day I’d focus on exercises which build strength, whereas after a run I’d suggest practicing those movements which allow you to stretch out your muscles instead.
I recommend strength training 2-3 times a week alongside your running plan and Pilates can make up some or all of these sessions. Most Pilates classes last about 45 – 60 minutes but if you are practising at home on your own, I’d aim to work out for at least 30 minutes per session.
5 great Pilates exercises you can start today:
- Scissors – This exercise is great for core control and pelvic stability. It mimics the pattern of running, so it’s a great way to learn ‘cross body’ core control which is essential for runners who need to be able to transfer of load from one side of their body to the other smoothly.
- Single leg bridge – Take your bridges to the next level with single leg variations. These are ideal for runners to boost leg and glute strength, build core strength and enhance pelvic stability.
- Elevated clam – Strengthen your outer hip muscles with this move for better pelvic stability and alignment of your legs when running.
- Heel raises (Footwork) – Propel yourself forwards more efficiently with some focused footwork. It’s a brilliant way for runners to improve balance and control around their ankles which is crucial to prevent ankle sprains and strains.
- Running in place – improve your form, pelvic stability and reinforce great biomechanical patterns for your running.
Whether you are gearing up for a marathon or running for fun, Pilates exercises are a fantastic way to support your training goals.
There are three amazing ways to train with us … online classes, group classes or private 1:1 sessions on mat or reformer. Please get in touch if you’d like to find more.
Can Pilates help with my arthritis?
Osteoarthritis is a condition that causes joints to become painful and stiff. It's the most common type of arthritis in the UK. The main symptoms of arthritis are joint pain and stiffness which can lead to problems moving the joint.
Treatment for Osteoarthritis
Exercise should be at the top of the list for treatment and prevention of osteoarthritis. Although you cannot completely prevent arthritis, through exercise you can ensure the joints and muscles surrounding them are in the best condition to withstand the load going through the joint on a daily basis. Often people can be fearful of exercise as they are concerned it may make the symptoms worse. This can cause a negative spiral as when you do less, the muscles get weaker and the joints then can be stiffer and lead to more pain and reduced function. Exercise is safe and beneficial in osteoarthritis and should be encouraged for all at the appropriate level.
What is Pilates?
Pilates is a form of low impact exercises that incorporates deep breathing with strengthening and stretching movements. It can help improve strength, flexibility, and posture with particular focus on the core muscles, low back, pelvic floor and glute muscles. Regular pilates practice can help improve posture, muscle strength, balance and joint mobility, as well as relieve stress and tension.
Will Pilates help my osteoarthritis?
Pilates is a brilliant form of exercise for osteoarthritis and can help in numerous ways. It is very beneficial as part of a comprehensive treatment plan.
- As it is low impact it is safe and protective for your joints.
- Pilates incorporates entire body therefore creating body awareness ensuring the whole body is working well and integrating effectively in your daily activities.
- The gentle movement of pilates can help ease any joint pain and stiffness and result in a smoother motion in your joints with increased flexibility. This gentle movement can also increase circulation.
- Pilates will build muscle strength and endurance, therefore creating better protection and stability for your joints.
- The exercises can be adapted to different levels making them more challenging or less strenuous to suit your specific needs and ability.
- Pilates can also help with postural alignment and balance. Balance is often affected in osteoarthritis due to the degeneration of cartilage in the joints. However regular pilates can help improve your sense of balance and body awareness.
How do I get started with Pilates?
Here at Physiofit we can offer you 1:1 pilates sessions with our physiotherapists on the mat or pilates equipment, where we can offer you a programme that is tailored to your individual need. Everyone with arthritis is different and will have different goals. We will assess you as an individual and help you identify areas or exercises that may be beneficial to you and also be able to show you specific modifications to some exercises that will suit your ability. We also offer specific on-line classes for older adults or beginners’ classes that are a great way to begin your pilates journey. As you progress, we also have more advanced classes you can progress onto. Please contact us on 01223 914140 or contact us via email at enquiries@vineryroadstudios.co.uk for more details.
Discovering Pilates
What is the difference between Clinical Pilates and other Pilates classes?
Pilates is a form of exercise which has a well-deserved reputation for building core strength, flexibility, balance and control. I really like the strong focus on precise movements, alignment and breathwork and I think of it as an intelligent approach to movement, uniting body and mind.
Clinical Pilates has evolved from the traditional Pilates repertoire of exercises but some of the movements have been modified or adapted by physiotherapists to create a programme which will be suitable for everyone, even if you have back pain or another health issue.
A Clinical Pilates instructor will have a clear understanding of how underlying medical conditions, injury or other physical issues might affect an individual’s ability to undertake specific exercises safely. This expertise means that they are able to make adjustments to enable all students to participate comfortably at the right level.
Clinical Pilates classes in Cambridge
All our Clinical Pilates classes follow the same teaching principles as a traditional Pilates class. You’ll experience the same development of your core strength, control, spinal mobility, flexibility and balance but they are safe even if you’ve been injured, had surgery or you have back pain.
Essentially, it’s the same comprehensive workout experience but - under the watchful eye of our Clinical therapists and Physiotherapists - you’ll receive skilled corrections and hands on support to guide you through each movement, ensuring that you maintain great form and safely get the most out of every session.
A Pilates workout, your way
With Group Classes, 1:1 appointments and live, online classes, there are three fantastic ways to work out with us! Call us to discuss the options … our team would love to help you find the method which suits you best. If you’re new to Pilates, you might want to take a look at the Beginners Pilates Introductory Series on our YouTube Channel. Here you’ll find some of the key exercises you might be taught in one of our classes and you can familiarise yourself with the techniques quietly at home.
A couple of quick tips for your practice:
- Breath work: sometimes trying a different breath pattern can help you find a bit more stability or mobility but when you first start don’t get too bogged down by whether you should be breathing in or out at various points during each movements. Often it doesn’t matter, as long as you are maintaining good form, and the most important thing is that you aren’t holding your breath.
- Be Consistent: Repetition is the language of your muscles… so if you want to build a strong foundation you should ideally practice several times a week.
What you learn on the mat will help you move more efficiently in everyday life! Every twist, hold, reach and lunge you complete in our Pilates classes means that you’ll move with more ease during your everyday and sporting activities.
So, if you’d like to experience the benefit of Clinical Pilates, just give us a call and we’d be delighted to help you start your wellbeing journey!
Blog written by: Franziska Ammann, Clinical Pilates Instructor & Remedial Massage Therapist.
Pilates for hypermobility
What is hypermobility?
Hypermobility is when your joints are able to move beyond the normal range of motion. It can be mild and only affect a few joints (often the knees or elbows), but it can also affect multiple joints across your whole body.
If you have multiple ‘loose joints’ but they’re not causing pain or injury, then you might have heard the term generalised or benign hypermobility syndrome used to describe your condition. Being told that you have benign hypermobility syndrome is nothing to worry about. It’s not a disease process, it won’t get any worse, and it can actually be an advantage if you enjoy an activity which requires good joint mobility like yoga or gymnastics!
As a physiotherapist, my only concern for people who have benign hypermobility is the potential to overstretch and strain something more easily. So, if you’ve been told you have benign hypermobility, it’s absolutely crucial to build enough strength to control the extra range you have available, to ensure your soft tissues are well supported and your joints are protected. A physiotherapist could help you with a safe, effective prehabilitation plan and I’m a massive fan of Pilates because it’s so precise and well controlled.
At the higher end of this spectrum, I also see patients who are experiencing instability, joint dislocations, pain and fatigue associated with the degree of their hypermobility. The clinical term for this is hypermobility spectrum disorder and at the most severe end I might see patients with rare genetic conditions such as Ehlers Danlos Syndrome (EDS). Patients with EDS have such a degree of extensibility in their connective tissues that they often experience symptoms internally too, such as cardiovascular and gastrointestinal problems. They generally require a more complex treatment plan to help manage the range of symptoms they may experience but Pilates also can be a helpful part of their overall management strategy.
What is the difference between being flexible and being hypermobile?
Hypermobility is different from simply being flexible. Being hypermobile means that the supporting structures around your joints, like your ligaments, are more elastic and can stretch further than normal making your joint(s) excessively mobile. Whereas flexibility generally refers to the length of your muscles and their ability to stretch and lengthen.
So, although having good flexibility often goes hand in hand with good joint mobility, you can be flexible without being hypermobile. You can also be hypermobile but have some areas in your body that are stiff and tight and a common place I see this is clinic is in the hamstrings.
Hypermobility and flexibility both benefit from exercises but with different intentions. If I am working with someone and want to help them improve flexibility, their programme might focus on movements which encourage dynamic stretching and joint mobility. However, when I am working with someone who is hypermobile, exercises that emphasis control, strength and stability are more appropriate.
How do you know if you are hypermobile?
During a physiotherapy appointment a physiotherapist may use the Beighton Scale to assess if you have hypermobility. This is a series of 9 movements including:
- Can you touch your thumb to the inside of your forearm? (score one point for each side)
- Can you stretch your little finger backwards beyond 90 degrees? (score one point for each side)
- Can you straighten your elbows back beyond the normal straight position? (score one point for each side)
- Can you push your knee backwards – like a flamingo - beyond the normal straight position when standing? (score one point for each side)
- Can you touch the palms of your hands to the floor without bending your knees? (score one point)
The total score out of nine gives an indication of hypermobility. As an adult, a score of 5 or more suggests that you might have hypermobility.
Can you have areas which feel tight and stiff even if you have hypermobility?
Yes, you can still have tightness and stiffness even if you are hypermobile. The most common reason for this is muscle guarding. To protect against instability, the muscles around a joint might tighten to provide support causing stiffness or restriction.
Stabilising flexible joints can also be very tiring, so overworked, tired muscles might fatigue causing your body to maintain balance and compensate by making other parts of the body stiff.
How can Pilates help with hypermobility (what are the benefits)?
Building strength, control, stability and balance is really important if you have hypermobility and this is where Pilates really shines!
Although I do love a core exercise, Pilates offers far more than just core strength training … it can help you build body awareness and responsive muscular control around your shoulders, elbows, wrists, hips, knees, and ankles.
Gentle twists, holds and reaching are all part of the Clinical Pilates approach, which mimic the types of movements we do in everyday activity. Standing exercises also replicate everyday activity, so training in this position prepares your whole body for movements like lifting, bending and squatting. Building strength in this way means you’ll move with more ease and control day-to-day.
What type of Pilates exercises are best for hypermobility?
The type of exercises recommended really depends on your body and your goals, but I do find that many people I work with who have hypermobility struggle to know when they are moving well or not. This is when practising in front of a mirror can be a useful and I also use props like resistance bands to help my patients learn to stabilise movements and control their range of movement safely.
Gentle twists, holds and reaching movements are all build into Clinical Pilates repertoire which I recommend because they build strength and control and mimic the types of movements we do in every day. Standing exercises also replicate everyday activity, so training in this position prepares your whole body for movements like lifting, bending and squatting. Building strength in this way means you’ll move with more ease, confidence and control day-to-day.
Please reach out if you have any questions about Clinical Pilates. We’d be delighted to discuss options to train with one of our therapists … we offer online, 1:1 or group Pilates classes with clients of all ages and abilities!
Blog written by: Hannah O'Sullivan, our Sport rehabilitation specialist.
Pilates for osteoporosis
Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years due to the loss of calcium and other minerals from a person’s bones, which makes the bones susceptible to fracturing (breaking). Women are more likely to have osteoporosis because the hormonal changes of menopause can increase bone loss.
What are the treatments for osteoporosis?
Your Doctor should discuss medications that can help with osteoporosis. A healthy lifestyle is extremely beneficial also. A nutritious diet including calcium-rich foods and regular exercise throughout a person’s life will reduce the risk of osteoporosis in later years. People with existing osteoporosis can also benefit from exercise as exercising regularly can reduce the rate of bone loss.
Is exercise safe as I have osteoporosis?
Yes, most low impact exercise is safe even if you have osteoporosis. You may be worried that being active might make you more likely to fall and break a bone but the opposite is true. A regular, properly designed exercise program will actually help prevent falls and fractures. The benefits of exercise are maintaining bone mass, improving strength and flexibility, and improving balance which in turn reduces the risk of falls and therefore risk of fractures.
Is pilates a good form of exercise for osteoporosis?
Pilates is a brilliant form of exercise for anyone with osteoporosis. Pilates focuses on alignment and strengthening the core, spine, and legs, which are essential to any individual with osteoporosis or its precursor, osteopenia. The major benefits of pilates for osteoporosis are outlined below:
- It's a low impact type of exercise therefore it’s gentle on your joints
- Pilates classes specific for older adults or people with osteoporosis will incorporate more weight bearing (standing) exercises and exercises moving into extension which are extremely beneficial to anyone with osteoporosis. Weight bearing exercises encourage stronger bones, slowing the rate of bone loss.
- Pilates strengthens our muscles using body weight or resistance band exercises which along with the weight bearing exercises helps increase bone mass density, slowing the progression of osteoporosis.
- Pilates has a large focus on balance, stability and control which will help reduce your chances of a fall and therefore reduce the risk of fractures.
- Pilates works on coordination and therefore can increase your reaction time which in turn will make you more aware of falls risks.
- Pilates promotes general health and fitness, keeping you more active which can reduce the need for some medications that can contribute to the risk of falls, and better management of any other health problems.
- It will Improve your posture
- The gentle movement and stretching exercises in pilates can help reduce any joint pain you may have.
Can I join any pilates class?
It's a good idea to ask the instructor in the class if they have experience with treating people with osteoporosis as there are some ( only a small number) of pilates exercises that should be avoided for people with osteoporosis.
Here at Physiofit all our pilates classes or 1:1 pilates are taught by physiotherapists who have a wealth of knowledge of treating people with osteoporosis and we run an older adults pilates class which is specifically designed for people with osteoporosis making it safe, enjoyable and extremely beneficial for anyone with osteoporosis. If you have any questions regarding our pilates please contact us on 01223 914140 or e-mail us on enquiries@vineryroadstudios.co.uk
Frequently asked questions about Osteoporosis and the benefits of reformer Pilates.
What is Osteoporosis?
Osteoporosis is the medical condition where your body isn’t producing new bone as fast as it should be, so your bones become weaker and you are at higher risk of fractures.
What can I do to improve the health of my bones?
Bones are not solid; they are living tissues and they respond and adapt when we use them. One of the ways to help maintain good bone health are exercises which build up your muscles and load your bones. This will stimulate production of new bone and help to keep them strong.
Can I do reformer Pilates with osteoporosis?
Any type of resistance training will help to keep your bones healthy (maintain good bone density), however a training programme which has a wide variety of movements and loads in multiple directions is best for your bones and that’s exactly what Pilates training on a Reformeroffers.
Keeping up with regular exercise becomes even more important as we age and Reformer Pilates is a safe and fun way to exercise, even if you have osteoporosis. That said, there are some movements which should be adapted if you have Osteoporosis or are heading into the direction,so it’s important to work with an experienced Clinical Pilates Instructor or a Physiotherapist who understands your condition and will ensure the movements are adapted to your level and needs.
Do I need to have any experience in Pilates before I can start?
Short answer: no, especially when you are training 1:1 privately (the way we teach at ourReformer Pilates studio in Cambridge). Reformer exercises can be easily adapted … so you can start anytime, at any age, at your current fitness level and the exercises will gradually becomemore challenging as you become stronger and more flexible.
I always say to my patients … as you just get better, I’ll make it harder!
How often should I do Reformer Pilates?
Physical activity guidelines recommend two strength and flexibility training session per week for older adults. But life can be busy and a week has only seven days … so it’s a good thing that any amount of activity, at any intensity, has health benefits. Most of our Cambridge clients see us once a week for in person Reformer Pilates in our studio and combine this with one of our online mat classes specially designed for older adults at home. It’s a great balance and both methods complement each other.
Will reformer Pilates improve osteoporosis?
Exercises can’t reverse or cure osteoporosis but it’s always recommended as part of a management plan for osteoporosis to slow down and prevent the progression of bone loss. The emphasis should be on weight bearing exercises which make your muscles pull and push on your bones and to stimulate new bone growth and Reformer Pilates is definitely one way to achieve this goal, so that you can continue living your best life.
Frequently asked questions about the benefits of Reformer Pilates?
What is Reformer Pilates?
We can thank Mr Joesph Pilates for developing his innovative exercise routines and equipment, which were originally called the Contrology Method but are now commonly known as Pilates.
Reformer Pilates specifically is taught on a machine designed by Joesph Pilates called the Reformer. It’s essentially a sliding bed on wheels with springs, straps and pulleys to add intensity or support though resistance during Pilates exercises. The Reformer is an incredibly versatile piece of equipment and it’s amazing to think that Joesph’s original design really hasn’t changed much over the years.
Reformer Pilates challenges the whole body and mind and not only improves muscle strength, flexibility and control but teaches you to move with ease and grace, with an emphasis on control, concentration, and centering.
What to expect from a Reformer Pilates Class?
At our studios in Cambridge, we teach Private 1:1 Reformer Pilates classes rather than group sessions. You can expect a full assessment of the way you move, your strength, your mobility, your flexibility and a clinical approach using the exercises and movements to help you relieve any physical issues. Our assessment informs the programme and also enables us to check on your progress towards your fitness or movement goals as you train with us, so you can see the changes yourself.
Reformer Pilates is a whole-body workout that challenges you physically and stimulates your mind. It will strengthen your body, help you move more easily and build your confidence.
I’m pretty biased but I just love Pilates and way my body feels after a Reformer session. Everything just moves freely; I feel taller and somehow - although my muscles have been worked - I feel like I’ve had a great massage afterwards.
What Are the Main Health Benefits of the Pilates Reformer?
Many of our clients here in Cambridge have similar reasons for wanting to train on Reformer. The most common reasons are to improve strength, increase flexibility, relieve spinal painand improve posture and control. They also often want to train with an instructor who has a background in rehab and knowledge about physical injuries, so the session feels both safe and individualised for any specific physical conditions.
Regular exercise on a Reformer also reduces the risk of developing many health conditions, improves the ability to do everyday activities, enhances brain health, boosts mood, sleep quality and energy and makes you happy. It’s a lot of fun!
Can you do reformer Pilates whilst pregnant?
Being physically active during an uncomplicated pregnancy is important and there are many benefits for both you and your baby. Reformer Pregnancy Pilates is safe for women and their unborn babies, and the exercises can be easily adapted so that you feel comfortable and supported the whole time.
Do you have to be flexible before starting reformer Pilates?
In a word, no. In fact, you might want to start Reformer Pilates with the goal of improving your flexibility in some areas of your body, so you can move more freely.
Reformer Pilates is beneficial for everyone, regardless of fitness level, flexibility, ability, or age.
All the exercises can be modified to your individual ability and progressed over time as your body adapts.