We're different! The exercises that worked well for us when we were in our 20's and 30's, are no longer appropriate. Other aspects are important now such as Balance, Posture, Core Strength, Lower Back Strength & Pelvic Floor Strength.
If you have not done pilates before, let me introduce you to 3 simple exercises to help strengthen your lower back - no equipment is necessary. If however, you have lower back injury, it's important to talk to your health practitioner before you proceed. Breathing is an important part of pilates exercises - please follow the breathing pattern I suggest below.
1st Exercise:
On hands and knees on the mat - keeping knees bent throughout.
Inhale lift the knee to the side, and exhale as you lower again.
Do 10 lifts with each side.
2nd Exercise:
On hands and knees on the mat - again keeping knees bent throughout.
Inhale and you lift knee up, bring the foot in towards your backside, and exhale as you lower.
Again do 10 lifts each side.
3rd Exercise:
On hands and knees again - this time though keep your leg straight.
Inhale as you lift leg up and exhale as you lower.
Again do 10 lifts each side.
As you develop strength in your lower back, you'll also have to adopt a good lower back stretch. You'll find a full stretches Menu at our website which is easy to follow with lot of excellent stretches presented in both pictorial and video form.
Posture deteriorates with age if we're not looking after ourselves properly. Because for years, we've done everything forward in front of our body, our shoulders curve in, head drops and we will develop a curved back eventually. During this process, our shoulder blades, because there is little strength in our backs, roll up the back. One very simple tip that will improve posture immediately is so easy - you simply have to remind yourself to do it on a constant basis for a few weeks. Takes seconds.
TIP: Stand tall, head up with feet a little apart and knees a little bent. Now, draw the shoulder blades down the back. The more frequently you remind yourself this during the course of the day, the more quickly your posture will improve, until holding your shoulder blades down becomes a habit.
Balance also deteriorates with age. Did you know that balance happens in the mind as well as the body? Tiny receptors in the soles of our feet send messages to the brain letting the neurons know that balance is required, the bio-feedback system jumps into action and in the process, you improve your balance. So, kick off your shoes frequently and try standing on one foot - with close-by support like a chair nearby if needed. You'll see what I mean when you start to feel all those little muscles in your feet working well! For more info about balance, click here:
http://www.my-pilates-exercises.com/balance-exercises.html
Good Luck!!
Pamela White, author of http://www.my-pilates-exercises.com/ is a Pilates instructor whose speciality is working with people over the age of 50. You'll find plenty of information for people over 50 with the most suitable appropriate exercises and stretches at her website. This includes plenty of good info on balance exercises, posture exercises, pelvic floor exercises, osteoporosis exercises and chair exercises for the elderly and infirmed.
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