Menopause, Estrogen & Musculoskeletal Health: How Reformer Pilates Can Help

Menopause is a natural phase of life, but for many women, it comes with some frustrating physical changes. About 71% of all women will experience menopause-related symptoms in their bones and muscles, ranging from decreased flexibility and muscle weakness to joint pain and even more severe issues like frozen shoulder (adhesive capsulitis).

Why Does This Happen?

Estrogen plays a crucial role in musculoskeletal health. One form of estrogen, estradiol, helps reduce joint pain by decreasing inflammation and protecting cartilage. But during the menopause transition, estrogen levels drop rapidly, leading to:

• Loss of muscle mass

• Decreased bone density

• Cartilage breakdown

  
  

Physical Changes You Might Notice:

• Muscle weakness

• Reduced flexibility

• Poor balance

• Increased risk of falls

• Osteoporosis (weaker, brittle bones that are more likely to break)

  
  

  

  
  

As these changes occur, many women report increased pain, including:

• Frozen shoulder

• Tendonitis

• Arthritis in hands, shoulders, knees, and hips

  
  

How Reformer Pilates Can Help You Regain Strength & Reduce Aches and Pains

The good news? You don’t have to accept these changes as just part of life. Reformer Pilates is an incredible way to maintain strength, mobility, and confidence as your body transitions through menopause.

Strength Training for Stronger Bones & Muscles

• Resistance training increases bone mass, reducing the risk of osteoporosis, fractures, and low back pain.

• Aim for moderate-intensity strength or resistance training 2-3 times a week to help preserve bone and muscle health.

  
  

Better Balance & Stability

• Pilates improves balance and coordination, decreasing the risk of falls.

• Strengthening deep core muscles helps support the spine and posture, reducing joint strain.

  
  

Pain Relief from Osteoarthritis & Joint Stiffness

• Gentle, controlled movements increase flexibility and range of motion, helping to reduce pain from osteoarthritis.

• Improved circulation and mobility can ease stiffness and tension in commonly affected areas like the shoulders, knees, and hips.

  
  

A Safe, Supportive Approach to Exercise

• Reformer Pilates is low-impact but highly effective, making it ideal for women who want to strengthen their bodies without putting extra stress on their joints.

• Movements are customizable to your body’s needs, allowing you to build strength and mobility at your own pace.

  
  

Feel Strong, Supported & Confident in Your Body

Menopause may bring changes, but you are in control of how you move through this phase of life. By incorporating Reformer Pilates into your routine, you can reduce pain, build strength, and keep doing the things you love—without limitations.

Ready to feel better in your body? Let’s work together to keep you strong, balanced, and pain-free. Join a class today!