Hello there! Today, we want to talk to you about something that affects many of us as we get older: pain. Whether it's joint pain, stiffness, or just general discomfort, it can make life more difficult and less enjoyable. But fear not, because Pilates can help!
Pilates is a low-impact form of exercise that focuses on building strength, flexibility, and balance in the body. By doing Pilates regularly in your 60s, you can reduce pain and stiffness, particularly in areas like the joints, back, and neck. If you build a consistent routine, they'll be pain free and as happy as these two:
What can I do at home?
Here are some specific Pilates exercises that can be particularly effective for reducing pain and discomfort:
Spine Stretch:
Sit with your legs out in front of you and your arms extended in front of you.
Inhale and lengthen your spine, then exhale and reach forward toward your feet.
Rounding through your spine, you'll feel your back muscles and hamstrings stretching.
Repeat 10 times. Over time, try straightening out your knees more and hold the stretch for a longer period of time.
Pelvic clocks:
Lie (on the floor/bed) on your back with your knees bent and feet flat on the floor/bed.
Visualize a clock face on your pelvis with 12 o'clock at your navel, 6 o'clock at your pubic bone, 3 o'clock at your right hip, and 9 o'clock at your left hip.
Begin by tilting your pelvis forward towards 12 o'clock, arching your lower back away from the floor. Then tilt your pelvis back towards 6 o'clock, flattening your lower back against the floor and lifting your tailbone.
Next, tilt your pelvis towards 3 o'clock on the clock, lifting your right hip slightly off the floor. Then tilt towards 9 o'clock, lifting your left hip slightly off the floor.
Move your pelvis slowly and smoothly around the clock face, stopping at each number and holding for a few seconds before moving on.
Complete 5-10 rotations in one direction, and then repeat in the opposite direction.
As you become more comfortable with the exercise, you can increase the range of motion of your pelvis and add more repetitions.
Repeat 10 times.
Bridging
Lie on your back on a mat/bed with your knees bent and feet flat on the floor/bed. Make sure your feet are hip-distance apart and your arms are by your sides.
Take a deep inhale and exhale, and as you exhale, engage your core muscles by pulling your navel towards your spine.
Press your feet firmly into the floor/bed and begin to peel your spine off the mat one vertebra at a time, starting from your tailbone and moving upwards. As you lift your spine, you should feel your glutes and hamstrings engage.
Continue lifting your spine until your hips are in line with your knees and shoulders, and your body forms a straight line from your shoulders to your knees.
Hold this position for a few seconds, taking deep breaths.
As you inhale, begin to lower your spine back down to the mat one vertebra at a time, starting from your shoulders and moving downwards.
Repeat this for 5-10 reps, making sure to keep your core engaged throughout the exercise. To increase the challenge, add more reps or do multiple sets and hold for longer at the top of the bridge.
Once you have completed your desired number of repetitions, gently lower your spine all the way back down to the mat and relax.
Avoid arching your lower back excessively and focus on lifting your hips by using your glutes and hamstrings. Keep your knees in line with your hips throughout the exercise. Avoid tensing your neck or shoulders, and keep them relaxed. Breathe deeply and rhythmically throughout the exercise.
In addition to these exercises, Pilates can also help over 60s by improving posture, increasing circulation, reducing stress and help the young at heart bid adieu to aches and pains.
Body aching for more?
If you aren’t getting the progress that you were hoping for or the relief that you need, maybe osteopathy can assist. Why not see if one of our highly skilled, empathetic osteopaths can help you as you recover from your injury. Or subscribe to our newsletter to stay up to date with wellness tips.
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