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Pilates Exercises for Arthritis

Pilates is soon becoming the most acceptable form of arthritis exercise. Arthritis exercises are traditionally in the form of moderate exercises, gentle Yoga workouts, water exercise and walking. But now Pilates, according to research is known to be very effective as an arthritis exercise. They not only make your joints strong but also leave you refreshed and energetic, unlike some exercises that may tire you. Here are a few arthritis exercises.

1. Imprinted Spine:

Lie on a raised platform or a mat with knees bent and hips width apart. Inhale, and engage your abdominal muscles.
Breathe out and move your pelvis into a ‘slight push’ sensing your lower back touch the floor. Inhale and release back to normalcy.

2. Mermaid Stretch:

Take the support of a bench stuck to a wall, and sit on the front edge with your feet firmly on the ground and hips wide apart. Breathe in, raise your right arm straight, exhale and bend to the left. Inhale to stay, exhale and return to normal. Do again on both sides for three times. Keep your bottom square on the bench and the supine straight. Stretch the sides of your waist and ribcage. Inhale and then exhale, rolling back up the wall making sure every part of your spine makes contact with the wall.

3. Wall Roll Down:

Stand with the lower back straight against a wall and your feet a foot away from the wall with the knees slightly bent. Inhale to prepare, exhale and move your chin towards the chest, and roll you’re back off the wall, slightly till your arms and hands are hanging down over your hips and you have attained a resistance point.Inhale to stay, exhale to roll back up the wall making sure every part of your spine is in contact with the wall. Make sure you involve your abdominals. This exercise is good for your spine and hamstring

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