Pilates is a type of low-impact exercise that works to strengthen your muscles as well as improve your flexibility and posture. Pilates moves often activate and train the core but they also work on other parts of your body. In Pilates, people usually perform exercises on a mat or a reformer machine. Those with limited flexibility can do them while sitting on a chair instead.
Doing Pilates movements while sitting can give older people the same benefits of exercising without having to lie down or stand. Chair Pilates is one of the best exercises for older people. You can use a straight chair where your feet can comfortably rest on the ground. Read on to learn more about Pilates chair exercises that can improve mobility in older adults!
Seated Shoulder Rolls
This exercise will help you to relieve the tightness and tension in your neck. It is one of the best ways for older people to improve their posture.
Here are the steps to follow:
- Sit up on the chair.
- Move slightly away from the back and place a pillow behind you for support.
- Place your hands on your lap.
- Allow your shoulders to relax.
- Move your shoulder back and roll them gently.
- Repeat this three times.
- Relax, close your eyes and take a few deep breaths.
Seated Marching
The seated marching exercise can help to create stability on both sides of your body. On top of developing balance, doing this seated marching can improve your core stability. It also helps you to avoid stumbling when walking.
Here are the steps to follow:
- Sit up straight and place your arms at your sides.
- March alternately with your legs. Lift one leg up and then lower it.
- You can pump your arms if it is possible.
- Perform 20 to 30 seconds of marching in total.
Toe Stretch
Stretching the toes will help older adults increase their mobility and flexibility.
Here are the steps to follow:
- Stand up straight with your feet at hip-width.
- Lift your toes and spread them apart.
- Put your toes on the floor.
- Perform this three times.
Circle Movement
To increase strength, build body awareness, and improve posture, perform the circle movement.
Here are the steps to follow:
- Stretch your right leg out.
- Move your ankle joint in a circular manner.
- Move your ankle joint in the other direction.
- Perform this movement 10 times for each leg.
Benefits of Pilates
Besides better posture and flexibility, the health benefits of Pilates include:
- Wake up body and brain
- Increase mind and body awareness
- Build strong muscles
- Improve balance and stability
- Develop core strength.
- Prevent back pain
- Increases energy level
- Relax and manage stress
- Decrease the effects of medical conditions
- Prevent injury
- Improve muscle imbalances
After reading about the Pilates chair exercises to improve mobility in older adults, you might want to experience living in our senior living community at Conservatory At Alden Bridge today. Feel free to contact us for more information!
