Pilates workouts for someone with osteoarthritis

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Pilates can be a gentle and effective way for people with osteoarthritis to improve flexibility, strength, and overall joint function. Here are some Pilates workouts and exercises that are generally safe and beneficial:

1. Pelvic Tilts

  • How to do it: Lie on your back with knees bent and feet flat on the floor. Inhale to prepare, then exhale as you gently tilt your pelvis up, flattening your lower back against the mat. Inhale to return to the starting position.
  • Benefits: Strengthens the lower back and abdominal muscles while promoting pelvic stability.

2. Cat-Cow Stretch

  • How to do it: Start on all fours with hands under shoulders and knees under hips. Inhale as you arch your back (Cow), looking up. Exhale as you round your spine (Cat), tucking your chin to your chest.
  • Benefits: Increases spinal flexibility and relieves tension in the back.

3. Leg Slides

  • How to do it: Lie on your back with knees bent. Inhale to prepare, then exhale as you slide one foot along the floor, extending the leg without lifting the back. Inhale to return to the starting position, then switch legs.
  • Benefits: Strengthens the core and legs while maintaining spinal alignment.

4. Seated Forward Bend

  • How to do it: Sit with legs extended in front. Inhale to lengthen the spine, then exhale as you reach forward towards your toes, keeping the back straight.
  • Benefits: Stretches the hamstrings and lower back, improving flexibility.

5. Modified Side Leg Lifts

  • How to do it: Lie on your side with your bottom leg bent for support. Lift the top leg a few inches, keeping it straight, and lower it back down.
  • Benefits: Strengthens the hip muscles without putting too much strain on the joints.

6. Bridging

  • How to do it: Lie on your back with knees bent and feet flat. Inhale to prepare, then exhale as you lift your hips off the mat, forming a straight line from shoulders to knees. Inhale at the top, then exhale to lower.
  • Benefits: Strengthens the glutes, lower back, and hamstrings.

7. Wall Roll Down

  • How to do it: Stand with your back against a wall. Inhale to prepare, then exhale as you slowly roll down the wall, vertebra by vertebra, until you’re in a slight squat. Inhale to return to standing.
  • Benefits: Improves spinal mobility and posture.

Tips for Practicing Pilates with Osteoarthritis:

  • Consult a Professional: Always check with a healthcare provider or a certified Pilates instructor familiar with osteoarthritis before starting a new exercise program.
  • Listen to Your Body: Modify exercises as needed and avoid any movements that cause pain.
  • Focus on Control: Prioritize slow, controlled movements over speed to maintain stability and safety.
  • Stay Hydrated: Drink water before and after your workout to stay hydrated.

These exercises can be tailored to individual needs and abilities, making them a great addition to a fitness routine for those with osteoarthritis. Join us any day of the week here at Jupiter Massage and Pilates for a workout that is tailored just for you and what you need! 

Jupiter Massage & Pilates

125 W. Indiantown Road Suite #102 Jupiter, FL 33458

561-529-2093

www.jupitermassageandpilates.com

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