Pilates is a low-impact form of exercise that is suitable for people of all ages and fitness levels, including seniors. Pilates Reformer exercises can be particularly beneficial for seniors as they provide a full-body workout that improves strength, flexibility, balance, and coordination. Here are some of the best Pilates Reformer exercises for seniors:
Footwork: This exercise helps to improve circulation, strengthen the legs, and increase ankle flexibility. Sit on the Reformer carriage with your feet on the footbar and your hands holding onto the straps. Press the carriage away from you using the balls of your feet, then bring it back in, keeping your heels lifted.
Knee Stretch: This exercise helps to improve core stability, hip mobility, and leg strength. Kneel on the carriage with your hands on the shoulder blocks and your feet on the footbar. Slowly bend your knees and move the carriage back, then straighten your knees and bring the carriage back in.
Long Stretch: This exercise helps to improve upper body strength, shoulder stability, and flexibility. Stand facing the Reformer with your feet on the footbar and your hands on the straps. Push the carriage back and lower your body into a plank position, then pull the carriage back in, keeping your body in a straight line.
Spine Stretch: This exercise helps to improve spinal mobility and flexibility. Sit on the carriage with your legs straight and your hands holding onto the straps. Inhale and lengthen your spine, then exhale and round your spine, pulling the carriage towards you.
Chest Expansion: This exercise helps to improve posture, upper body strength, and shoulder mobility. Sit on the carriage with your arms extended behind you, holding onto the straps. Inhale and reach your arms forward, then exhale and pull your arms back, squeezing your shoulder blades together.
Side Lying Leg Series: This exercise helps to improve hip and leg strength and flexibility. Lie on your side on the carriage with your bottom leg straight and your top leg bent. Hold onto the straps with your top hand and place your bottom hand on the carriage. Lift your bottom leg up and down, then swing it forward and back.
Short Box Series: This exercise helps to improve core stability and spinal mobility. Sit on the Reformer with your legs straight and your hands holding onto the straps. Inhale and lengthen your spine, then exhale and round your spine, pulling the carriage towards you. Repeat this movement several times, then rotate your spine to each side.
Pelvic Lift: This exercise helps to improve hip and glute strength and spinal mobility. Lie on your back on the carriage with your knees bent and your feet on the footbar. Inhale and lift your hips up towards the ceiling, then exhale and lower them back down.
Side Arm Works: This exercise helps to improve shoulder stability and upper body strength. Lie on your side on the carriage with your bottom arm straight and your top arm bent, holding onto the straps. Lift your top arm up towards the ceiling, then lower it back down.
In conclusion, Pilates Reformer exercises can be highly beneficial for seniors as they help to improve strength, flexibility, balance, and coordination. The exercises listed above are low-impact and suitable for seniors of all fitness levels. As with any exercise program, it is important to consult with a doctor before beginning Pilates Reformer exercises, especially if you have any pre-existing medical conditions or injuries.
