Beat Stress with Movement! 12 Must-Try Pilates Exercises for a Relaxed Mind
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Stress has become an unwelcome companion in our hectic lives. Whether stemming from work obligations like looming deadlines or family issues, there is always something that contributes to our stress levels. While activities such as yoga and journaling can help alleviate stress, you might also consider Pilates as an alternative. Unlike high-intensity workouts that can heighten anxiety, Pilates emphasizes controlled, precise movements synchronized with deep, mindful breathing. This focus on slowing down cultivates a strong connection between the mind and body, effectively redirecting attention from the constant stream of anxious thoughts. Each deliberate stretch and strengthening exercise serves as a moment of calm awareness, akin to a form of active meditation.
What is Pilates?
Pilates is a low-impact exercise regimen created in the early 20th century by Joseph Pilates, who initially referred to it as Contrology. He believed that mental and physical well-being are fundamentally interconnected. His methods aim to strengthen core muscles while enhancing flexibility, balance, and overall body awareness. According to a study published in the journal Muscles Ligaments Tendons, Pilates focuses on controlled movements, proper alignment, breath control, and mindful synchronization. It can be practised on a mat or with specialized equipment such as the Reformer, Cadillac, or Wunda Chair. If you are interested in using Pilates exercises to manage stress and anxiety, here are some beginner exercises to consider.
Pilates exercises offer an enjoyable and effective method for alleviating stress.
How do Pilates exercises assist in relieving stress and anxiety?
Pilates exercises address stress and anxiety through a comprehensive approach that combines physical activity with mindful awareness. The deliberate and precise movements characteristic of Pilates necessitate concentrated focus, which helps redirect the mind away from racing and anxious thoughts. This mindful practice fosters a sense of presence, anchoring individuals in the current moment and diminishing the effects of worries about the future. Additionally, the focus on deep, diaphragmatic breathing activates the parasympathetic nervous system, the body's inherent relaxation mechanism, which mitigates the physiological effects of stress, such as elevated heart rate and muscle tension, as indicated by research published in the journal Complementary Therapies in Medicine. Furthermore, these exercises specifically target and alleviate physical tension, particularly in areas like the neck, shoulders, and back, where stress commonly manifests. Pilates enhances feelings of stability and control, both physically and emotionally, which can contribute to reducing anxiety. Whether you experience chronic stress and anxiety or are looking to adopt preventive strategies, engaging in Pilates exercises can serve as a safe and effective method for immediate relief.
Pilates exercises for stress and anxiety relief: 12 exercises to try
If you want to try Pilates exercises for stress and anxiety, start with these easy and effective workouts, as suggested by Pilates expert Dr Vajjala Shravani.
1. The Hundred
Lie on your back, knees bent, feet flat.
Lift your head and shoulders slightly, extending your arms.
Pump your arms up and down, inhaling for 5 counts, exhaling for 5 counts, for 100 pumps.
Deep breathing and core engagement calm the nervous system.
Understand the proper technique for performing Pilates exercises. Image courtesy: Adobe Stock
2. Roll-up
Begin in a seated position with your legs straight.Inhale as you reach forward.Exhale while curling your spine down, one vertebra at a time.Reverse the motion to return to the starting position. This exercise enhances spinal flexibility and alleviates tension that may accumulate from stress.
3. Single leg stretch
Lie on your back with your knees bent.Draw one knee towards your chest while extending the opposite leg.Alternate legs while keeping your core engaged. This controlled movement and focus on the core help to center the mind.
4. Double leg stretch
Lie on your back with your knees bent.Extend both your legs and arms outward.Circle your arms back while bending your knees. This exercise fosters coordination and breath control, enhancing mental concentration.
5. Shoulder bridge
Lie on your back, knees bent, feet flat.
Lift hips, creating a straight line from shoulders to knees.
Lower slowly.
This exercise alleviates tension in the lower back while fostering a feeling of stability.
6. Forward Spine Stretch
Sit upright with your legs extended.
Inhale to elongate the spine.
Exhale and hinge forward at the hips.
This movement aids in stretching the back and hamstrings, thereby relieving physical tension.
7. Cat-Cow Stretch
Begin on your hands and knees.
Inhale and arch your back (cow position).
Exhale and round your spine (cat position).
This gentle spinal motion helps to release tension and encourages relaxation.
8. Side Plank
Begin in a plank position.
Rotate to one side, supporting your body on one forearm.
Maintain this position.
This exercise fosters a sense of stability and demands focused concentration.
Pilates is highly beneficial for improving posture and managing stress. Image courtesy: Shutterstock
9. Leg Pull Front
Begin by sitting with your legs extended in front of you and your hands positioned behind you.Elevate your hips while extending one leg outward.Lower the leg and repeat the movement on the opposite side. This exercise strengthens the core and back, contributing to better posture and alleviating stress-related tension.
10. Leg Pull Back
Commence in a plank position.Extend one leg straight back.Lower the leg and repeat on the other side. This movement enhances the strength of the glutes and hamstrings while improving body awareness.
11. Swan Dive Preparation
Lie face down with your hands placed beneath your shoulders.Gently lift your chest, engaging your back muscles.Lower your chest back down slowly. This exercise fortifies the back and encourages a feeling of openness in the chest area.
12. Seated Spinal Twist
Sit upright with your legs either extended or crossed.Twist your torso, using your hands for support. This movement helps release tension in the spine and fosters relaxation.
Side effects of doing Pilates exercises for stress and anxiety relief
Here are some of the potential side effects of doing Pilates for stress and anxiety:
Especially for beginners, Pilates can lead to muscle soreness, particularly in the core. This is a normal response to working muscles that may not be regularly engaged.
While Pilates can boost energy levels in the long term, some individuals may experience fatigue, especially after their initial sessions.
If you experience any of these side effects, it is important to stop the exercise and consult with a healthcare professional.
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