Arthritis Friendly Pilates Moves.

Beginner Pilates Moves To Soothe Arthritis

Five of Tegan’s recommended Pilates moves for people with Arthritis.

A common belief among many arthritis sufferers is that exercise worsens damage to the joints and causes more pain. This is not true!

When you build strength, the body is better equipped to support the joints which takes pressure off of them. Pilates is great for Arthritis because it is a low-impact exercise. The focus on controlled, strength building movement target glutes and abdominals which are known as the ‘stabilising' muscle groups. Pilates also helps to maintain postural alignment and awareness, which supports the spine and helps keep you upright. It’s also a great mood boost, so you’ll feel mentally stronger and more able to cope with the symptoms of arthritis.

Here are some beginner pilates moves you can do any time to get you moving!

Roll Down

Start by standing tall through the spine. Tuck your chin to your chest and roll down slowly, reaching your hands towards the ground. Re-stack the spine, lift the chin, reach your arms up to the sky, butterfly them down by your side. Repeat.

Roll up with Pillow

Set-up
Sitting on the floor, push a pillow up against your bum (don’t sit on it). Lay down over the pillow, extending your arms to the wall behind. Keep your legs long and point toes to the sky.

Movement
Raise arms up to the sky, tuck your chin to chest, and roll up keeping your spine rounded. Reach your fingers towards toes and pulse towards them three times. Roll back down over the pillow, extending your arms to the wall behind. Repeat.

Pelvis Tuck & Bridge

Set-up
Lay on the ground with your knees bent to the sky. Keep your hands by your side.

Movement
Push the back of your waistband into the floor. Begin by lifting your hips, followed by your lower t-shirt & middle t-shirt off the ground. Slowly lower back down with control- middle t-shirt, lower-tshirt, and push the back on the waistband back into the floor. Once your bum has hit the ground, allow the light back under your lower back.

Tippy Bird

Set-up
Stand tall with your palms facing forward- you may like to start with a chair or wall nearby for support. Keep a slight bend in your supporting leg throughout the exercise.

Movement
Taking your right leg back behind you pointing your toes to the wall, reach the palms up like you are serving a platter of food. Stand back up tall. & swap sides.

Spine Stretch

Set-up
Seated on the floor, spread your legs out wide (only go as far as is comfortable!). Sit up tall through the spine and keep your toes pointed up to the sky. You can place a pillow or rolled up blanket/mat under your bum to help keep your spine stacked. It is okay, too, to have a small bend at the knees.

Movement
Tuck your chin to chest and bring your hands down towards the ground. Reach them forward as far as you can and pulse three times. Re-stack the spine and sit up tall. Repeat.