Pilates for Arthritis Sufferers

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There are more than 100 different forms of arthritis and related diseases. The most common types include osteoarthritis (OA), rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia and gout. All of them cause pain in different ways.

Are you suffering from one of the many types of Arthritis? People who live with chronic diseases such as rheumatoid arthritis may experience more than physical pain and disability. Their illness could also affect their mentalhealth. While sometimes the illness causes mental health issues, more often than not it’s because of the changes brought about by chronic illnesses.

PILATES FOR ARTHRITIS
For a safe and effective Pilates workout, keep in mind the following guidelines from A. Lynn Millar, P.T., Ph.D., author of the American College of Sports Medicine’s Action Plan for Arthritis (Human Kinetics Publishers, 2003).

Step 1
Start with a warm-up; end with a cool down.

Step 2
Begin with exercises that work the major muscle groups (trunk, chest, abdomen, back, shoulders, hips, legs and arms).

Step 3
Perform all exercises in a controlled manner with proper technique.

Step 4
Don’t hold your breath!

Step 5
Exercise both sides of a joint to keep muscles balanced.

Step 6
Use full range of motion for each joint when possible.

Step 7
Ease up or stop if pain increases or a new pain appears.

“Tech Neck” Relief

Swan 

Technique: 1. Lie on your stomach with your forehead resting on the mat 2. Palms of the hands are on the floor by the shoulders with the elbows toward the ceiling 3. Legs are hip width apart 4. Lift your head and chest off the mat straightening the arms as you lift 5. Hold for 3-5 counts 6. Lower back down 7. Repeat
Think About: 1. Press the pubic bone into the mat 2. Lift the abdominals off of the mat 3. Lengthen as you lift and lower 4. Keep the neck long
What to Watch for: 1. Arching in the lower back 2. Over extension of the neck; make sure it remains long 3. Height of lift: keep it low with lower back support and work up to a higher position 4. Hands press lightly on the floor.

Swan Video

Single Leg Kicks

Technique: 1. Lie on your stomach and prop yourself onto your forearms 2. Make fists with both hands and turn the knuckles to face each other and touch 3. Anchor your pubic bone into the mat and open the chest forward and lift 4. Ankles, knees and thighs are together 5. Kick your right heel with a double beat toward your bottom 6. Scissor and switch legs 7. Repeat
Think About: 1. Keep your pubic bone anchored on the mat 2. Keep lifting your naval into your spine and lengthening your abdominals long 3. Shoulders glide down back 4. Lengthen the neck 5. Stretch the leg long on the mat 6. Open the chest
What to Watch For: 1. No sinking into the lower back 2. Crunching of neck: crown of head and neck should be lengthened 3. Stillness in torso and the inner thighs remain connected 4. Lifted upper body

Single Leg Kicks Video

Serratus Push Ups

Technique: 1. Begin on your hands and knees 2. Lower down to your forearms 3. Make a fist with one hand and cup it with the other hand 4. Extend one leg back, toes tucked under on the mat 5. Extend the other leg back to form a plank position with the body; feet are in Pilates Stance 6. Lower the chest toward the floor through the shoulder blades 7. Lift back up 8. Repeat 9. Lower one knee down then the other knee down 10. Sit back to your heels 11. Repeat
Think About: 1. Lift up and out of the shoulder blades; no sinking 2. Lengthen the spine 3. “Hammock” image cue
What to Watch For: 1. Length from the tailbone through the crown of the head 2. Sinking of the hips or shoulders 3. Tailbone and lower back are neutral, not arched 4. Neck is lengthened

Serratus Push Up Video