Clinical Pilates' Impact on Fitness, Symptoms & Kinesiophobia in PMS

"* Wear comfortable clothing and lie on your back. Place one hand on your abdomen. As you inhale through your nose, direct your breath towards your hand, and exhale through your mouth.~* In the same position, place one hand on your abdomen, inhale through your nose, and expand your belly under your hand. As you exhale through your mouth, purse your lips and blow out the air from your lungs.~* Engage in brisk walking at least three times a week.~* Perform stretching exercises similar to yoga; try forward bends while standing and sitting.~* Stay active throughout the month; you can dance, swim, or ride a bike.~* Reduce your intake of tea and caffeine.~* Increase your consumption of milk.~* Drink plenty of water.~* Reduce your intake of sugar-rich snacks such as chocolate.~* Prioritize foods rich in calcium, as well as vitamins A, B, and E."

"In addition to the general well-being recommendations, the Clinical Pilates Group participated in a total of 16 face-to-face, clinically based Pilates exercise training sessions over eight weeks, with two sessions per week, each lasting 50 minutes. The exercise training started at the end of the menstrual cycle.~The clinical Pilates-based exercise program applied to the group was designed by the researcher. The number of repetitions, levels, and variations of the exercises were progressively adjusted by the researcher according to the participants' conditions.~During the first session, the principles of clinical Pilates were explained, following the BASI Pilates method as described by Isacowitz. Participants were taught alignment, breathing, and core engagement techniques."