Movement is very good for everyone. Doing both aerobic and strength training exercises often can help to reduce your risk for chronic diseases for example type 2 diabetes, obesity, some kinds of cancer, and heart disease. Also movement helps to strengthen your bones and muscles. Pilates is a kind of activity which is especially helpful for individuals who have been diagnosed with multiple sclerosis (MS). The programme’s focus on stability and core muscle strength is fantastic for improving balance and movement. In addition, Pilates helps to reduce fatigue, a common symptom of MS.
How Could Pilates Help With MS Symptoms?
Pilates has a number of different benefits for MS. It can assist with:
- Strengthening the muscles that support the joints,
- Improving balance, strength, stability, and flexibility,
- Increasing awareness of body position,
- Improving walking distance,
- Enhancing overall well-being and quality of life,
- Reducing pain and fatigue,
- Lowering the risk of falling, and
- Improving memory and other cognitive symptoms.
Which Pilates Exercises Are Best For MS Patients?
Seated Toe Lifts
- Sit down in your chair with your feet flat on the ground. Find tall alignment through your spine. Think about the crown of your head reaching up towards the sky and your tailbone pointing behind you just so slightly. Drop your shoulders away from your ears. Lift your collarbones.
- Position your feet hip-distance apart with all 10 of your toes down on the floor. On an inhale, keep your heels are weighted down and lift your toes off the floor. As you lift, spread your toes apart, creating as much space as possible between the toes. Hold your toes up for a moment or two, then exhale and lower them back down again.
- If you’re dealing with a drop foot, wrap a theraband or scarf around the ball of your foot and pull upwards in order to mimic the motion.
- Either you can work both feet at the same time or one foot then the other. Either way, you need to do 10 sets on each foot.
Leg Lifts
- Safely lower yourself back down onto your back. Ensure that your knees are in a bent position and your feet are flat on the floor. Relax your arms down by your sides. Grab hold of the sides of your mat for stability. Alternatively, lay your hands on your tummy so you can feel it working.
- Take a deep breath in. On your exhale, lift one of your legs up into tabletop. Breathe in to lower it back down, then switch legs. As you go, concentrate on the stabilising leg, the one which remains on the floor. Press your big toe of that foot down. Feel your inner thighs engage in order to keep you steady as the other leg floats up light as a feather. Perform 10 sets total, taking breaks when you require them.
Step, Lean & Look
- Turn so that your right hand is pressed against the wall. Stand up nice and tall with your shoulders over your hips.
- Ensure that you keep your right foot anchored as you step your left foot forwards. Make sure that you keep both feet steady. Look over your left shoulder for a period of eight counts.
- Return your gaze to centre. Look over your right shoulder for a period of counts. Return to centre and then bring your left foot back to meet your right. Repeat stepping your right leg forward.
Contact Trifocus Fitness Academy
Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.
