One of the first thngs that people with arthritis notice is that the affected joints start losing the normal amount of movement that they once had. This is caused in a lot of cases by the supporting muscles locking up to protect the inflamed joint. A good way of treating this is by stretching the muscles and allowing the joint to be used through the entire range of movement as this will discourage excessive wear in just one part of the joint and keep the joint capsule in the proper shape for as long as possible. We have a few...
Rolling like a Ball
Rolling like a ball is often a “warm up” type exercise however it is an exercise that can easily be done at home because no equipment is required and it has great benefits. Focus Balance, control and spinal massage Imagery Visualise making the shape of a ball with your body Precautions Ensure your mat is well padded for comfort. Stop the exercise if there is any lower back discomfort Modification If you are a beginner or have a stiff back, try placing your hands underneath your thighs rather than on the front of the ankles. This allows greater freedom of...
The pilates squat
The squat is a lower-body exercise that weight trainers use for all round strength. The main emphasis is on the quads (upper front leg muscles or thigh) group, and the buttocks (gluteas), It also exercises all of the other major leg muscles as well as lower back too. The squat is often called “the king of exercises” because it “is capable of inducing more and faster muscle growth than any other exercise”. In pilates there is a slightly different approach to this exercise because it is done without the massive weights that are often used in the traditional version, The...
Prevent aching ankles
The ankles are pivotal to joint health because any lack of movement or pain that causes abnormal movement is multiplied up to all other joints that are consequently fatigued due to compensation for this irregular movement in the ankle. The ankle roll is a good exercise to use to ensure smooth movement through this critical joint. People that have had ankle injuries in the past especially from sport should definitely be using an exercise such as the ankle roll to maintain flexibility in supporting muscles and keep the proper range of movement in this joint. Arthritis in the ankles can...
Hip rotator stretch
The pilates hip rotator stretch is used to ensure maximum range and strength throughout the whole movement of the hips. This stretch is basically the same as the hamstring stretch however there is more of a focus on the rotation of the leg rather than the loifting of the leg. Starting Position: Stand square to a wall with a flat surface about hip height strong enough to hold the weight of your leg. Place your left leg up on the object with the foot in a vertical allignment. Ensure that your hips are vertically alligned properly and stomach tight to...
Fitness Universe
For some tips on pilates visit the newly revamped Fitness Universe site. More details …