Pilates: Discover 3 exercises to strengthen your joints

Physiotherapist teaches three pilates exercises that can be done at home and help strengthen joints, avoiding pain and injury

Due to intense physical activity or the natural aging of the body, sooner or later we will be affected by joint pain or injury. However, Pilates has been shown to be an effective and safe approach that promotes better joint health and prevents injury.

benefits of pilates

Pilates is a global and dynamic method that strengthens muscles, relieves pain and also improves joint stiffness. Physical therapist Josi Araujo, of Pure Pilates, points out that this method is considered safe, effective and low impact. Hence, it is 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,” points out the specialist.

According to her, the method requires good coordination, as well as stability and preparation for the overload these repetitive movements provide. In this way it promotes respiratory control, postural alignment and muscle rebalancing.

The mode is also recommended for people with pre-existing joint problems. “Pilates works the body globally, improving not only strength, but also flexibility and pain relief,” emphasizes the physical therapist.

In this sense, it is highly recommended for people with joint problems, as mobility exercises increase joint range of motion, reducing stiffness and overload on tendons and ligaments.

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Is there a contraindication?

One of the great benefits of pilates is that people of all ages can practice it. That is, from children as young as 7 to seniors looking to maintain their quality of life, everyone can benefit from this method. “Pilates is for everyone. This is because it adapts to each person’s individual needs, working in a personalized way to achieve each student’s goals,” says the teacher.

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

pilates exercises to strengthen the joints

When it comes to strengthening your joints through pilates, there’s a wide variety of exercises that can be of great benefit. They are intended to strengthen muscles to improve joint support, while minimizing unwanted strain and wear. Josi teaches three ways that can help reduce pain and injury. Watch:

Exercise 1 – Side Kicks: Back and forth (side kick up and down)

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

How to do it: Lie on your side in a straight line, lower arm tucked under your head, keep lower leg extended and flat on the floor, and upper leg aligned with your hips.

Exercise 2 – Swimming

Purpose: Strengthen the paraspinals, anterior and medius deltoids, and gluteus maximus.

How to do it: Lie on your back, arms extended above your head and legs extended.

Exercise 3 – Roller – Deep Squats

Goals: Strengthen your quads, hamstrings, and glutes.

How to do it: Stand with one foot on the roller and the other in front of you. Push the roller back until you reach a 90-degree position on your front knee, then slowly return to the starting position.

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.