Domestic Exercises for Pilates: Five Simple Moves to Maintain Back Flexibility as You Grow Older
In a bid to enhance flexibility and range of motion in the back, Noemi Nagy-Bhavsar, a Pilates instructor and founder of Beyond Move, has curated a five-move Pilates routine. This routine aims to alleviate upper back and neck tension, support posture and alignment, and keep the spine supple and strong. It is particularly beneficial for aging adults or those with sedentary lifestyles who wish to maintain or improve spinal flexibility and back health.
The routine commences with the Mermaid exercise, which mobilizes the thoracic spine (mid-back) with some lateral flexion (side bends), stretching and lengthening, and improving mobility. This is great for upper body stiffness and scoliosis.
Following the Mermaid, the second move is the Cat-cow. This exercise moves the spine from flexion to extension, helping to mobilize the spine and create space. It is particularly beneficial for those who work at a desk and don't move for long periods, as it helps release tension in the neck.
The third exercise in the routine is called "Arm opening". In this move, one lies on their right side, knees bent at 90°, and supports their head with their right arm or a cushion. By extending their left arm on the floor in front, sweeping it across their body, rotating their upper back and chest toward their left side, and returning to the starting position, they perform this spinal rotation, which is especially beneficial for the thoracic area and lower back.
The fourth exercise is the "Cat-cow". After completing the required 6-8 repetitions, the routine progresses to the Shoulder bridge, which helps mobilize the spine by moving vertebrae by vertebrae. It's important to distribute body weight evenly to the feet, hips, and shoulders, and avoid lifting and shifting weight up to the shoulders or arching the back.
The fifth and final exercise is "Threading the needle". This move is a combination of a rotation with an extension, lengthening the back and spine. In this exercise, one starts on their hands and knees, lifts their right hand above them, twists to the right to reach higher, threads it between their left hand and left knee, rotates their torso to the left and lower their right shoulder toward the floor, holds for two breaths, reverses the movement, twists their torso to the right and reaches their right hand up, and repeats on the other side. This exercise is beneficial for mid-back tightness and back pain and improves the range of movement in the upper body.
Threading the needle requires 3 repetitions on each side, while Arm opening requires 3-5 repetitions on each side. Cat-cow requires 6-8 repetitions. These exercises not only help the spine but are also closely related to the alignment of the feet, knees, hips, and neck.
Spinal mobility exercises, such as this Pilates routine, involve movements in different directions, planes, and dimensions to create space and help ease tightness. These movements promote ongoing spinal health and can be easily performed at home.
References: [1] Nagy-Bhavsar, N. (2020). Beyond Move. [online] Available at: https://beyondmove.com/
[2] Nagy-Bhavsar, N. (2021). 5-Move Pilates Routine for Spinal Mobility and Health. [online] Beyond Move. Available at: https://beyondmove.com/5-move-pilates-routine-for-spinal-mobility-and-health/
[3] Nagy-Bhavsar, N. (2021). The Importance of Spinal Mobility. [online] Beyond Move. Available at: https://beyondmove.com/the-importance-of-spinal-mobility/
- Beyond Move's curated Pilates routine, which focuses on flexibility and wellness, includes the Mermaid exercise to mobilize the thoracic spine and improve upper body stiffness, particularly beneficial for those with scoliosis or sedentary lifestyles.
- The Cat-cow exercise, included in the routine, is designed to help those who work at a desk for extended periods and suffer from neck tension by moving the spine from flexion to extension and creating space.
- The Science of health-and-wellness, as supported by Beyond Move, emphasizes the importance of spinal mobility exercises, like the Arm opening move in their 5-step Pilates routine, for maintaining and improving spinal flexibility, alignment, and overall back health.
