HEALTH
Pilates can be a simple and quick physical exercise
Alice Lins
Published on 04/26/2024 at 9:12 pm | Updated on 04/26/2024 at 21:22
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O pilates It is a practice that integrates body and mind, improving not only physical capacity, but also concentration.
Furthermore, your breathing movements have the power to reduce stress and anxietyespecially amid hectic routines.
For those who spend long periods sitting, benefits of pilates may be even more significant.
Simple Pilates exercises for everyday life
According to professor Josi Araújo, from Pure Pilates, “the body needs to balance its muscular functions to remain active and aligned, preventing possible pain and injuries due to repetitive strain”.
But how to integrate the practice of Pilates into a busy routine, with little free time?
Josi Araújo highlights that it is crucial to take care of your health at any time of the day, whether during your commute home, at lunchtime or before going to work.
“With many professions requiring long periods of sitting, the body does not receive metabolic stimuli, leading to a sedentary lifestyle”, explains the professor.
To obtain good results, it is recommended to practice Pilates two to three times a week.
Below, the teacher shares some simple exercises that can be incorporated into the routine, including diaphragmatic breathing, hamstring stretching, cat exercise and rolling the spine against the wall.
1. Diaphragmatic breathing:
- Starting position: Sit with your back straight and your hands resting on your lower ribs.
- Execution: Inhale deeply through your nose, filling your abdomen and expanding your ribs. Then exhale slowly through your mouth, gently contracting your abdomen and ribs, focusing on slow, deep breathing.
- Repetitions: 8 to 10 times.
2. Hamstring Stretch:
- Starting position: Lying on your back, with one leg extended and the other flexed to keep your lower back on the floor comfortably.
- Execution: Use an elastic band or towel to wrap your foot and pull toward your face, while exhaling and slowly extending your elevated knee toward the ceiling.
- Repetitions: 8 to 10 times, respecting the body’s limits.
3. Cat Exercise:
- Starting position: On all fours or cat pose.
- Execution: Inhale and, as you exhale, arch your spine towards the ceiling, like a flustered cat. Return to neutral position as you inhale, keeping your head in line with your spine.
- Repetitions: 8 to 10 times.
4. Wall Column Bearing:
- Starting position: Stand with your head and back against the wall.
- Execution: Inhale and, as you exhale, roll your head and spine towards the floor, leaving your arms hanging. On the next exhale, activate your abdomen and roll your spine back to the starting position, vertebra by vertebra.
- Repetitions: 8 to 10 times.
*With information from Earth.
