Pilates body

Pilates body

pilates body

Pilates for the Elderly
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.
Usually the first thing that happens after we get older is that we recover later from an injury.
Women around the age of menopause are usually affected by hormonal changes, their metabolism slows down, and this prolongs the recovery period.


People who do not exercise regularly are also affected by these changes and their condition will be a little more severe than others.

Because of this, if they do not start exercising, they may have more problems with movement or physical strength.
In this part of Updatebody, we are going to introduce 5 great Pilates exercises for older people that are very effective in improving their condition.

Having activity and consuming a healthy diet will help you find a better physical condition and speed up your recovery and fitness.

As you know, most older people have problems such as knee pain, joint pain or back pain, which reduces their physical movements and prevents them from using their full physical capacity.
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.
People unfamiliar with Pilates should start with the basics and do exercises that help strengthen the core of their body and improve their mobility and flexibility.

Waist rotation – pilates body
Sit on the floor and stretch your legs.
Keep your back straight and you can put a medical pillow under you if needed.
Your knees should be facing up on the floor.
Then open your hands completely flat on both sides of your body.
Try to rotate left and right with your hands and waist.
Your rotation should not be too sharp.

Cat pull – pilates body
In this case, it is better to sit on the floor, put your knees and palms on the floor and make your body look like a cat.
Keep your face in front of the ground.
Take out the waist and give it to you, that is, create a hump and arch position of the waist.
Repeat this ten times;
When you are hunchbacked, you should look at the ground.
When you have an arch, you should look at the opposite wall.

Dog pull – pilates body
This move is similar to Planck’s basic and important move.
After moving the cat, pull your body;
Lay your feet flat on the floor and place your hands on a board in front of you so that your upper body is lower than your lower torso, creating a gentle slope.
If you have problems such as back pain or neck pain, you must use these boards.
After this position, be sure to bend your legs into the abdomen in turn.
Stretch against the wall
People who do not have the ability to do dog positioning can do the same in front of a wall, which is easier and should be done standing up.
Place your hands on the opposite wall.
Stand on your toes and turn one foot back and forth.

Foot movement – pilates body
In this movement, you should lie on your side on the floor.
Bend your knees, then bring the knee on the other knee up and down.
That is, open and close your two legs.
This movement is great for the knees, legs and hips.


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