Chair Pilates: You may not have heard of it, but you can do it.

As the years go by, you may feel that your strength and mobility are decreasing, but this does not mean that you should stop exercising, but rather adapt the exercises to your new needs.

One of the three instruments of the Pilates method is the Wunda chair. And as its name suggests, it is a miracle chair! It is designed to effectively train most muscle groups and contributes to the strengthening of both the upper and lower body. At the same time, it enhances stability and improves movement control and balance. And like all Pilates instruments, it is ideal for rehabilitation programs, while at the same time it is an excellent choice for those looking for something more demanding in their exercise program.

However, you don't have to join a Pilates studio to enjoy the benefits of Chair Pilates. Many exercises can be adapted and done in a regular chair, in the comfort of your own home. Additionally, chair exercises provide a safe and controlled way to exercise, making them ideal for everyone, especially older people who want to become more active.

Chair Pilates: A great way to keep exercising

As we age, our physical condition may change, but that doesn't mean our health and mobility have to suffer. Chair exercises offer the ideal way to exercise if you have difficulty sitting on the ground or getting up (from the ground), which can occur regardless of age or fitness level.

The benefits of Chair Pilates

Strengthens your core: Core strength is the foundation of overall fitness and one of the core principles of Pilates. The core—which includes the abdominal muscles, back muscles, pelvic floor muscles, and diaphragm—is responsible for supporting the spine, maintaining good posture, and preventing pain and injury, especially in the lower back. Chair exercises focus primarily on strengthening the core muscles. This is especially important for those who have a sedentary lifestyle, age-related muscle loss, or mobility issues.

Whether it's simple trunk rotations, leg raises, or controlled arm and leg movements, they require the body to use the core for stability. In a short time, you'll not only feel more stable and stronger, but you'll also gain better control over your daily activities, like walking, lifting, and balance.

Improves balance and posture: Chair exercises enhance balance and improve stability, especially for those who may have limited mobility or are more vulnerable to injury due to age or other factors. Chair exercises provide support and allow for gradual strengthening, while also improving posture and helping to maintain mobility. This is why they are considered one of the safest and most effective ways to exercise.

Increases mobility: Normal aging inevitably leads to a decrease in joint flexibility and range of motion, which makes daily movements more difficult and increases the risk of injury. Chair exercises are a safe way to improve muscle flexibility and joint mobility , without overloading them, helping to restore range of motion and making daily activities easier.

Reduces pain: Chair exercises are a great option for people who experience back, knee, or joint pain. The low-intensity movements help improve blood circulation, reduce muscle spasm, and strengthen the muscles that support the joints, without putting too much pressure on them. This makes them especially beneficial for people with arthritis or other conditions, providing pain relief and preventing symptoms from worsening.

Bone density improves: Sitting in a chair doesn't mean that exercises don't include light resistance with dumbbells, bands, or the hoop to strengthen and increase bone density. When muscles work against gravity, mechanical pressure is exerted on the bones, which stimulates the production of bone tissue. This helps increase bone density, thereby reducing the risk of osteoporosis . For this reason, resistance exercises are especially important as we age, because they help maintain bone health and reduce the likelihood of fractures and other injuries related to bone weakness.

Some basic exercises to get you started

• Shoulder rotations: Relieve tension in the neck and shoulders.

• Spinal movements: They increase flexibility in the spine and upper body (careful if you suffer from osteoporosis).

• Leg raises: Promote hip mobility and strengthen the abs and lower body.

• Standing balance exercises: They work on stability and coordination.

  
  

And one more thing: Like any form of exercise, chair exercises, even the mildest ones, contribute to increasing endorphins, the hormones of well-being and mental health.

(the above article was first published: https://www.newsbeast.gr/health/fitness/arthro/11984244/pilates-se-karekla-borei-na-min-to-echete-akousei-alla-boreite-na-to-kanete )