Pilates exercises to help you beat stress
TOO much work, not enough (if any) work, working from home – we’re living in unprecedented times, and they’re stressful.
The connection between the exercise mat and your mental health is real, says fitness expert Laura Williams. Research has shown time and again that exercise can play a significant role in helping manage anxiety, boost mood and increase resilience via numerous, complex processes.
“Pilates ticks many of the mental health boxes,” says Laura.
“For a start, the concentration required to get the simplest-looking moves right will help keep your mind occupied and help you switch off.”
Below, Laura demonstrates four go-to, mind-soothing moves which will work wonders for strengthening, stretching and switching off.
■ SHOULDER BRIDGE
1. Lie on your back with your legs bent. 2. Lift your hips and back off the mat and come up onto your shoulders. 3. Advanced version: extend arms behind you as you come up onto your shoulders. Extend one leg out in front of you and lower towards the ground, twice.
4. Repeat five times.
■ THE SAW
1. Sitting upright with arms outstretched, rotate your upper body to the left. 2. Sweep your left hand to right toes, before returning to the centre.
3. Repeat on the other side. 4. Perform five ‘saws’ to each side.
■ SINGLE LEG CIRCLE
1. Lie on your back with one leg resting on the ground and the other extended above your hip. 2. Sweep your leg out to the side and circle back to the starting position.
3. Do five circles in each direction. Change sides. 4. Minimise movement in the torso: use abdominals to keep your back flat.
■ HIP TWIST
1. From a seated position, extend your arms behind you and your legs out in front of you.
2. Sweep your legs around and down in a circular movement, switching direction at the top.
3. Do a total of 10 circles.
4. Modified version: bend elbows, placing more weight on the arms and shoulders for support.