Prone Pilates Spine Extension-w copy

More than 50 million adults and 300,000 children have some type of arthritis. Common symptoms include swelling, pain, stiffness and decreased range of motion. Although movement can be painful and uncomfortable for those with Arthritis, it’s important to keep joints mobile. As Pilates instructors, this is something we can help with.

Here’s a Pilates class plan you can use to help someone who has arthritis. It’s designed to get the joints moving and body feeling invigorated.

Warm up: 5 min

  • Standing shoulder shrugs
  • Standing head turns
  • Standing ear to shoulder lateral bends
  • Standing shoulder circles
  • Standing lateral arm arcs
  • Standing sagittal arm arcs
  • Marching on the spot
  • Marching forward and back
  • Marching side to side
  • Stand and do hand/finger stretches, figure 8’s with each digit

Standing sequence: 15 min

  • Standing spine rotation
  • Standing spine side bends
  • Squats – slow
  • Squats – pulses
  • Pause, place hands on thighs and do cat/cow
  • Stand and do tick tock
  • Relevé
  • Mini forward lunge
  • Mini backward lunge
  • Squats – slow
  • Squats – pulses
  • Bend knees place hands on thighs and do cat/cow
  • Stand and do tick tock
  • Relevé
  • Mini forward lunge
  • Mini backward lunge
  • Standing spine rotation
  • Standing spine side bends
  • Bend knees place hands on thighs and do cat/cow

Go to quadruped (modify this section and do standing if knees are an issue)

Quadruped: 2min

  • Cat/cow
  • Hip glides back/forward (take weight mostly off of hands as hips glide backward)
  • Rib glides side to side
  • Hip glides back/forward (take weight mostly off of hands as hips glide backward)
  • Hand pats/taps x 20 per side

Tall kneeling: 1 min

  • Spine rotation
  • Spine side bends
  • Spine flexion
  • Spine extension
  • Spine flexion and extension

Quadruped: 5 min

  • Hip glides back/forward (take weight mostly off of hands as hips glide backward)
  • Hand pats/taps x 20 per side
  • Hip glides back/forward (take weight mostly off of hands as hips glide backward)
  • Shoulder blade glides (together and apart)
  • Shoulder blade glides (with elbows flexed back toward feet)
  • Hip extension (each leg)
  • Quadruped arm leg reach

Tall kneeling: 2 min

  • Spine rotation
  • Spine side bends
  • Spine flexion
  • Spine extension
  • Spine flexion and extension
  • Rotator cuff (arms at sides, elbows bent to 90º, external and internal rotation)
  • Bicep curls
  • Tricep presses

Prone: 5 min

  • Shoulder extension
  • Prone spine extension
  • Double leg lift
  • Double leg lift + heel beats

Supine: 10 min

  • Bridge
  • Bridge with heel tap
  • Ab curl with breathing
  • Bridge with pelvic lateral slides
  • Ab curl
  • Bridge with pelvic rotation
  • Ab curl with hip sways
  • Bridge with marching
  • Ab curl with table top legs + breathing
  • Hip sways
  • Thoracic rotation
  • Hip sway + thoracic rotation

Standing sequence: 5 min

  • Squats – slow
  • Squats – pulses
  • Pause, place hands on thighs and do cat/cow
  • Stand and do tick tock
  • Relevé
  • Mini forward lunge
  • Mini backward lunge
  • Standing spine rotation
  • Standing spine side bends

Cool down: 5 min

  • Standing shoulder shrugs
  • Standing head turns
  • Standing ear to shoulder lateral bends
  • Standing shoulder circles
  • Standing lateral arm arcs
  • Standing sagittal arm arcs
  • Stand and do hand/finger stretches, figure 8’s with each digit