Pilates can be used by anyone at any age, but it is especially beneficial for people in their senior years. Pilates is a great way to reduce the effects of old age. It uses functional exercises which lengthen stiff bones and strengthen your core muscles. The deep stabilizing muscles in the skeleton are strengthened by Pilates, making it easier for the muscles on the surface to move your body more efficiently.
Many seniors find that their ability to balance, move freely and maintain their endurance decreases with age. All of these problems can be addressed by Pilates, especially if it is done regularly. You will notice a difference in your physical and mental health after 10 sessions. You can learn new movements and alignments to your body, which will lead you to new neurons in the brain.
Some of the many benefits of Pilates are:
• Assist with balance and flexibility
• Minimize compression of spine
• Maintain suppleness/posture
• Help relieve arthritis pain and inflammation without the use of heavy weights or exercising machines, which may add extra strain on the joints and muscles
• Prevent stooping
• Build necessary strength for daily functions, such as getting out of a chair
• Promotes integrity of pelvic floor which can prevent prolapses, which assists males and females
• Keep agile, assist joints
• Help to prevent falls through balance exercises and strength building.
Some great exercises include:
• Tabletop with calves supported by a chair
• Four point position
• Balance poses with one heel off the floor, supported by the other foot.
Here are some practical tips
If you need bladder control, keep your foot on the ground with one knee bent.
Draw your sitting bones together and pretend you’re zipping on tight pants to get up from a chair.
For balance, strengthen your lower body by using glutes to walk.
Before you start your session, it is important to inform the instructor of any health problems or limitations.
Study of a case:
Since 2005, I have been teaching Pilates to a 72-year old man. He practice with me twice a week and does 15 minutes daily of the exercises I’ve given him. Five years ago, he was suffering from kyphosis. He had a limited range of motion and hunched over. He exercised by swimming, walking and golf. To help him, I focused on these exercises:
• Scapulae mobilization to minimize kyphosis,therefore improving posture
• Costal(ribs) & pec stretches to open up chest
• Strength work for core, especially obilquies
• Stretches for tight hamstrings,whilst working traverse abs.
He was initially frustrated by most Pilates moves. But he persevered, and his height increased by 2cm after just 3 months. He grew 5cm in height after five years. The challenge was enjoyable for him.