Menopause and Muscle Stiffness: Why Mobility Matters
If menopause and muscle stiffness have been making your mornings tougher especially after a run or when you first get out of bed you’re not alone. Many women in their 40s and beyond notice these changes, particularly during the perimenopausal and menopausal years.
So, what can help menopause and muscle stiffness?
Mobility is your secret weapon when it comes to reducing muscle pain and stiffness. And no, it doesn’t have to mean long hours in the gym or complex routines. Just 10 minutes a day of targeted Pilates mobility can make a big difference.
Pilates focuses on gentle, controlled movements that work with your breath to ease tight spots, improve joint range, and help your body move more freely. It also supports recovery and reduces your risk of injury especially important for midlife runners.
Inside the Pilates for Runners Membership
To support women 40+ in staying mobile and pain-free, our Pilates for Runners Membership includes two live 10-minute mobility classes every week, on Monday and Friday mornings at 7am. These sessions are designed to wake up your body, ease stiffness, and help you feel ready for whatever your day (or your run!) has in store. They’re gentle, accessible, and easy to fit into your routine.
Try These 3 Simple Mobility Moves:
The hormonal shifts during menopause can contribute to muscle pain, tightness, and that all-too-familiar “morning stiffness”. Oestrogen, which naturally declines during this time, plays a key role in maintaining muscle elasticity, joint lubrication, and healthy circulation. As levels drop, many women experience more inflammation, slower recovery, and a general feeling of stiffness, especially after periods of rest, like sleeping.
This is why getting out of bed can feel like you’re 20 years older overnight. You may find that it takes longer to feel loose and ready to move and running with stiff muscles can lead to discomfort or even injury.
Hip Rolls/ Russian twist
Lie on your back with knees bent, feet flat. Slowly roll your hips side to side. This eases lower back stiffness and gently activates your core.
Shoulder Bridge
From the same starting position, lift your hips towards the ceiling, then slowly lower back down. Great for glutes, spine mobility and posture.
Thread the Needle
Start on all fours, with your hands under your shoulders and knees under your hips. Take one arm and gently thread it under the opposite arm, allowing your torso to rotate and your shoulder to lower toward the mat. Pause for a moment, feeling the stretch across your upper back. Then slowly unthread the arm and reach it up towards the ceiling, opening through the chest. This move gently mobilises the spine and shoulders, helping to relieve upper back tension and improve rotation.
Track Your Progress with This Month’s ‘On the Mat’ Tracker
Staying consistent is key, and our January ‘On the Mat’ tracker is designed to help you stay motivated. Whether you’re doing a quick 10-minute mobility flow or a full Pilates session, ticking off each day is a great reminder that you’re showing up for your body. To find out more about the tracker and how to use to then read this blog here
Want Some Help Getting Started?
I’ve created a FREE 10-minute Mobility Video to get you moving. It’s gentle, effective, and easy to follow perfect if you’re short on time but want to feel better in your body.