One stereotyped view of women portrays us all as creatures at the mercy of our hormones. Our hormones have a huge influence on our lives, but there is no reason why we have to be slaves to them. The more we understand about our bodies and hormones and the way they affect our mind and emotions and overall body, the better we will be able to minimize their negative effects and enhance the positive ones.
Women are unique in many ways. At a fundamental level, women’s bodies are structured to give birth and supply early nutrition to the next generation. However, whether or not a woman decides to have children, her reproductive system affects her body throughout her entire life. The changes and stages of the maturing female body are natural; however, there may be times when a woman needs extra help to cope with modern demands in today’s society. For example, athletics, later childbearing years, and career stress. There are many physical therapists that tailor their practice in obstetrics and gynecology and can help to design a personal exercise program to fit each woman’s lifestyle needs and take care of the body that will make her as comfortable as possible through these life stages and changes.
Adolescence is the time when girls begin to mature into women. There is no standard starting age for adolescence--it can start as early as nine years old or into the teenage years. Adolescence is the perfect time to begin to develop good exercise habits and lifestyle choices. At this time, a girl may notice an increase in body fat when the body starts producing the hormone estrogen. Physical therapists can help the adolescent girl and encourage her to enjoy aerobic and exercise, such as walking, swimming or dancing as well as many other activities. Once menstruation begins, and over the next several decades, many women will suffer from some degree of dysmenorrhea, or pain, during their menstrual cycle. Symptoms can range from slight irritability, intestinal upset and severe cramping. Coping with pain can be a vicious cycle: the menstrual cramping causes pain in the lower abdomen, which tightens your muscles and in turn causes more pain, which then can make you feel tense, causing your muscles to tighten even more. A physical therapist can be very effective in treating the pain brought on by menstruation. Some recommendations may include:
Deep breathing exercises
Lying down- bring your knees up to your chest hug them with your arms and hold for ten seconds
Sitting- rock back and forth in a chair to help pump the blood into your abdominal muscles
Standing- face the wall with both of your elbows touching the wall at eye level. Then try to lean forward slowly until your tummy touches the wall, without bending your spine forward and hold for ten seconds. This helps to stretch your anterior abdominal wall and helps loosen tight muscles.
The childbearing years with giving birth and raising a family can be one of the most exciting times in your life. However, you may be so busy focusing on the child growing inside you that you neglect the changing needs of your own body. When you are pregnant, your posture, center of gravity, and body size all change. These changes may be accompanied by some discomfort. A physical therapist can help during this time. They will teach you how to maintain good posture throughout the day and night and even while you are sleeping. Back pain, balance, and ability to move also may develop. A physical therapist can teach you to be more cautious in your movements. When you are sitting down, try not to cross your legs, which could potentially slow down the blood returning to your head.
Your reproductive system continues to influence your life even after you have given away the last of your children’s outgrown clothes and toys. As they are graduating from school, or getting married and having children of their own, your body is continuing to mature and is taking you through more changes. Menopause is a biologic phase that marks the end of hormonal changes and ovary function and menstrual periods. Some women notice side effects of menopause such as hot flashes, tingling, muscle aches, and pains, and changes in temperament and sleep patterns.
Physical therapists understand the importance of exercise and fitness for mature women. They promote and encourage continued exercise. It is also important to prevent osteoporosis, the loss of bone density.
As a woman in today’s society there are many choices to make. The choices that you make will determine the way you use your body throughout your lifespan. Regardless of the choices you make or the path that you choose to take it is important to remember that physical therapists can be an integral part of the challenges in the natural progression of the body’s stages of life.