While Pilates is a way for people of all ages to strengthen the core and increase flexibility, it is especially beneficial for people in their golden years. This is because Pilates can help alleviate age-related complications, use functional exercise, strengthen your core muscles, and strengthen joint stiffness. Pilates strengthens the deep, stable muscles of the bones, making the surface muscles of the body more efficient.

Many older people find that their balance, flexibility and endurance decrease over time. Pilates can assist in all of these conditions, and if Pilates practice regularly, it will generally improve. After 10 treatments, you will not only feel the difference in the body, but also the mental and emotional differences. This is because when you learn to move your body in new ways and alignments, you create new neuronal connections in your brain.

The special benefits of Pilates elderly include:

• Assist balance and flexibility

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• Minimize spinal compression

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• Keep soft/posture

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• Helps reduce arthritis pain and inflammation without the use of heavy objects or exercise machines, which can put extra stress on joints and muscles

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• Prevent bending over

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• Establish the necessary power for everyday functions, such as leaving the chair

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• Promotes pelvic floor integrity and prevents prolapse, which helps men and women

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• Stay agile and assist with joints

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• Help prevent falls by balancing exercises and building power.

Some great exercises include:

• table and chair, chair support calf

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• Four o'clock position

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• Balanced posture with one heel off the ground and supported by the other.

Some practical tips –

Used for bladder control during an emergency call: stand on the ball of one foot when the knee is bent.

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Get out of the chair: Pull each other's bones toward each other, imagine you are tightening a pair of skinny jeans.

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Help balance: strengthen the lower body by joining the buttocks while walking.

Health issues or physical limitations must be communicated to the teacher before the session begins.

case study:

A 72-year-old man is now doing Pilates with me for 5 years. He practiced with me once a week and tried to do 15 minutes of practice every day, which I gave as a project. Five years ago, he came to me with a kyphosis [humpback] with limited range of activities and weak core strength. His way of exercising is swimming, golfing and walking. I focused on the following exercises to help him:

• Scapula mobilization to minimize kyphosis for improved posture

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• Ribs [ribs] and Page extensions to open the chest

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• Strengthen core work, especially obilquies

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• Stretch tight hamstrings while working laterally.

He initially discovered that most Pilates movements were difficult. However, he was firm and long-lasting, and his height increased by 2 centimeters three months later. Five years later, his height increased by 5 cm. He enjoyed the challenge very much.

Pilates old man was originally published on Spring