3 Pilates exercises to strengthen the joints

The expert explains how the method can be beneficial to health and provide a better quality of life

With the rush of daily life, it is common for many people to deal with joint pain and injuries resulting from both strenuous physical activity and the body’s natural aging process. Fortunately, Pilates stands out as an effective and safe approach that can significantly improve joint health and injury prevention.

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How does Pilates help improve joints?

OR pilates It is a global and dynamic method that strengthens muscles, relieves pain and improves joint stiffness. Physical therapist Josi Araujo, of Pure Pilates, points out that this method is considered safe, effective, and low-impact, making it an ideal option for people with chronic joint injuries.

“Pilates works to strengthen muscles, providing pain relief and improving joint stiffness. Over time, joints naturally tend to wear out, which can lead to pain and inflammation. The method requires good coordination, as well as stability and preparation for the overload that these provide repetitive movements, thus favoring respiratory control, postural alignment and muscle rebalancing”, explains the physiotherapist.

Who is the method recommended for?

The method is also recommended for people with joint problems pre-existing. “Pilates works the body overall, improving not only strength, but also flexibility and pain relief. It is highly recommended for people with joint problems, as mobility exercises increase the range of motion in the joints, reducing the stiffness and overload on tendons and ligaments”, underlines the physiotherapist.

One of the great benefits of Pilates is that it can be practiced by people of all ages. From children, from the age of 7, to senior citizens trying to support life quality, everyone can benefit from this method. “Pilates is for everyone. It adapts to each person’s individual needs, working in a personalized way to achieve each student’s goals,” says the teacher.

It is necessary to respect the individuality of each practitioner

As for the contraindications for those who have joint problems and want to practice Pilates, the physiotherapist specifies that there are no absolute contraindications. However, care must be taken when applying certain movements, taking into account the particularities of each individual.

What exercises are suitable for strengthening joints?

When it comes to strengthening joints Through Pilates, there is a wide variety of exercises that can be of great benefit. These exercises are designed to strengthen muscles to improve joint support while minimizing unwanted strain and wear. Check out the main ones below:

1. Side kicks: back and forth – side kick up and down

Objective: Strengthens the gluteus medius and minimus, gluteus maximus superior and lateral fibers, tensor fascia latae, and sartorius. Stretch the adductors.

Conduct: Lie on your side in a straight line, lower arm bent under your head, keep the lower leg straight and flat on the floor and the upper leg aligned with the hip.

2. Swimming

Objective: Strengthens the paraspinals, anterior and medius deltoids, and gluteus maximus.

Conduct: Lying prone, arms extended above the head and legs extended.

3. Roll – deep squat

Objective: Strengthen the paraspinal, anterior and middle deltoids e buttock maximum.

Conduct: Lying prone, arms extended above the head and legs extended.

By Lais Fiocchi

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.