Greetings! Are you young at heart and looking for balance exercises? Maybe you're worried about tripping / falling as you get older and would like to put in some ground work now to make it easier for you later on. Perhaps you're already noticing you're trippging / falling more than you're used to?
You're not alone and we're excited to share with you some information on how Pilates can help improve your balance and reduce your risk of falls.
As we age, our balance can become compromised, leading to an increased risk of falls and injuries. However, incorporating Pilates into your exercise routine can help improve your balance and stability, keeping you safe and independent for longer.
What can I do at home?
Here are some specific Pilates exercises that are particularly effective for improving balance and stability:
Standing balance (front): Stand facing a wall or chair for support. Lift one leg in front of you and hold for a few seconds before lowering it back down. Repeat on the other leg. Start by lifting a bent leg and as you get better you can straighten that leg out.
Standing balance (side): Stand facing a wall or chair for support. Lift one leg in front of you and then open it out to the side, use the same side hand to help hold your leg up. Hold this pose for a few seconds before lowering the leg back down. Repeat on the other leg. Start by lifting a bent leg and as you get better you can straighten that leg out.
Standing balance part II: Stand next to a chair or table for support. Lift one leg off the floor and lift it up behind you while you lean forward at the same time. Keep the lifted leg bent to begin with and gradually straighten it as you improve. Try to keep your standing leg straight and your back straight so you're hinging at the hip joint. Lean as far forward as you feel comfortable and lift your back leg as high as you feel comfortable. As you improve you'll notice you can lean further forward.
To increase the challenge of these exercises, reduce your dependence on the chair or table.
For all of these exercises, increasing the number of repetitions and / or duration of hold will increase the challenge. Start with 5-10 repetitions of 10 seconds on each leg and gradually increase. These exercises can help improve your balance and stability by strengthening the muscles in your legs, hips, and core. Better balance can also lead to increased confidence and a greater sense of independence.
In addition to these exercises, there are other ways you can improve your balance through Pilates. Focus on maintaining good posture and engaging your core muscles during all exercises. Work on breathing deeply and staying relaxed, as tension can throw off your balance. By improving your balance you're reducing the chance of that next slip / trip / fall happening - good for you!
I hope this post has inspired you to incorporate Pilates into your exercise routine and realise how pilates can help you find balance. This will in turn reduce your risk of falls. Remember, it's never too late to start working on your balance and stability, and Pilates is a safe and effective way to do so. It's also easy on the joints and great for your mobility. Keep moving and stay balanced!
Body aching for more?
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