Hello, friends! Today we want to talk to you about something that's near and dear to our hearts: staying active and healthy as we . One of the best ways to do that is through exercise, and today we're going to focus on one particular type of exercise that we think you'll really enjoy: Pilates.
Now, we know what you might be thinking: "isn't Pilates just for young, flexible females?" Well, let me tell you, my friends, Pilates is for EVERYBODY, especially men and women over 60.
In fact, Pilates can be especially beneficial for you, because it can help improve your flexibility and range of motion, which can make all the difference in maintaining independence and quality of life later on.
So, how exactly does Pilates help with flexibility? Well, for one thing, Pilates exercises are designed to focus on the core muscles of the body, which include the muscles of the abdomen, back, and hips. When these muscles are strong and flexible, they can help support our movements and prevent injury. Additionally, many Pilates exercises involve stretching and lengthening the muscles, which can help improve our overall flexibility and range of motion. If you improve your flexibility, you'll feel the benefits in all your other daily activities.
Pilates exercises to do at home:
Some Pilates exercises that are particularly effective for improving flexibility include the "roll-up" and the "spine stretch". These exercises can help improve flexibility in the spine, hips, and hamstrings, which can be especially helpful for those who may experience stiffness or pain in these areas.
Roll up:
Involves lying on your back and rolling up to a seated position.
Start by lying flat on your back on a mat (or bed), with your arms stretched straight above your head and your legs together.
Inhale and begin to lift your arms up towards the ceiling, engaging your abdominal muscles as you do so.
Exhale and continue to roll your upper body off the mat, bringing your chin to your chest and reaching your arms towards your toes. Keep your legs together and your toes pointed.
Inhale and pause at the top of the movement, making sure to maintain engagement in your core muscles.
Exhale and begin to roll your upper body back down to the mat, one vertebra at a time. Keep your arms reaching towards your toes and your abdominal muscles engaged throughout the movement.
Repeat the roll up exercise for several repetitions, making sure to move slowly and with control.
Tips:
If you find it difficult to roll up all the way, you can use a strap or towel hooked on your feet to help pull yourself up.
Make sure to engage your abdominal muscles throughout the exercise to protect your lower back.
If you have any pre-existing back or neck conditions, you should consult with a healthcare professional before attempting this exercise.
Spine stretch:
Involves sitting with your legs straight out in front of you and reaching forward to touch your toes.
Begin by sitting up tall with your legs extended in front of you and your feet flexed.
Inhale and lengthen your spine, reaching the top of your head towards the ceiling.
Exhale and begin to round your spine, starting from the top of your head and continuing all the way down to your tailbone. Keep your feet flexed and your abdominal muscles engaged.
Inhale and pause in the rounded position, making sure to maintain engagement in your core muscles.
Exhale and begin to unroll your spine, starting from your tailbone and continuing all the way up to the top of your head. Keep your feet flexed and your abdominal muscles engaged throughout the movement.
Repeat the spine stretch exercise for several repetitions, moving slowly and with control.
Tips:
Keep your shoulders relaxed and away from your ears throughout the exercise.
If you have tight hamstrings, you may need to bend your knees slightly or use a prop such as a rolled-up towel to sit on.
If you have any pre-existing back or neck conditions, you should consult with a healthcare professional before attempting this exercise.
Tell me more:
Pilates: the secret to staying flexible - why is this important for you in your 60s? Well, for one thing, it can help maintain or even improve your balance and reduce your risk of falls later on. When we're flexible, we're better able to move and adjust our bodies in response to changes in our environment, which can help us avoid trips and slips. Additionally, greater flexibility can help us perform everyday activities with greater ease and comfort, whether that's reaching for something on a high shelf or tying our shoes.
If you're new to Pilates and want to improve your flexibility, our advice is to start slowly and listen to your body. Pilates can be challenging, but it's important to start with exercises that feel comfortable and manageable for you. As you become more comfortable with the exercises, you can gradually increase the intensity and difficulty.
Remember, Pilates is a great way to stay active and healthy as we age, and improving our flexibility can be a key part of that. So, grab a mat and give it a try – your body (and your mind!) will thank you for it. 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.
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