May 17, 2008

How to perform Pilates exercises for joint pain

To continue with joint pain Pilates exercises for different parts of the body here we present you how to perform each Pilates workout:

Hip joint pain exercises (leg circles): Lie on your back with one leg extended and bent the knee of the other leg making almost a 90 degree angle. Feel your thigh bone or femur in the hip socket and rotate it in circles without detaching your torso from the mat.

Do 5-8 times each rotation.

Wrist joint pain exercises (/Wrist/finger curls): Lean forward in a chair and rest your forearm on your thigh with the palms of your hands up hanging off your leg. Roll the weight out of your finger tips, curl one hand and with the other make a wrist to surround the curled hand.

Do this 10 times with each hand.

Shoulder joint pain exercises (scapular protraction and retraction): Stand up with your arms extended at your chest level. Protact the scapula by extending your arms drawing the shoulder blades apart. Retract the scapula by drawing or sliding the shoulder blades together.

Do this 10 times with each shoulder.

Knee joint pain exercises (Eve’ lunge): This exercise is meant for the Pilates Reformer, but you can do it at home with a soft ball. Just lie on your back and place the ball between your knees, extend your legs as your squeeze the ball and feel how your thighs work and the spine stretches flat over the mat. Bend your knees for relaxation.

Do this 10-15 times.

Plus, you have here some tips for a better performance:
  • Start slowly.
  • Advance little by little.
  • Set realistic goals.
  • Work out in slow motion.
Source: She Knows


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