12 must-try Pilates exercises to reduce stress and anxiety

Stress has become an annoying ally in our busy lives. Whether it’s work responsibilities such as tight deadlines or family concerns, there is always something that can stress your life. Relaxation activities like yoga and journaling can help relieve stress, but if you’re looking for another way, consider Pilates exercises. Unlike high-intensity training, which can increase nerve energy, Pilates focuses on deep, mindful breathing and regulated, controlled, precise movements. This emphasis is on slowing down, promoting a close relationship between the mind and body, and successfully distracting attention from a stable topic of worrying thought. Each controlled stretching and reinforcement practice becomes a moment of gentle attention, like minimeditation in action.

What is Pilates?

Pilates is a low-collision training developed by Joseph Pilates in the early 20th century. Joseph Pilates believed that mental and physical health were inherently linked. His practice was designed to improve flexibility, balance, and general body recognition while developing core muscles. According to a study published in the Journal Muscles Ligaments tendon, Pilates emphasizes controlled movement, proper alignment, breathing and mindful sinking. It can be performed on mats or on special equipment such as Reformers, Cadillacs, and Wanda chairs. If you’re looking to try out Pilates exercises for stress or anxiety, here are a few exercises you can start with.

Pilates exercise for stress and anxiety relief: How does it help?

Pilates effectively reduces stress and anxiety through a multifaceted approach that integrates body movement with mindful awareness. Pilates’ controlled, precise movements require concentrated attention and effectively flow the mind from lace thoughts and anxious thoughts. This mindful engagement grounds people in the present moment, reduces the impact of future worries and promotes presence. Additionally, the emphasis is placed on Pilates’ deep diaphragmatic breathing, which stimulates the parasympathetic nervous system, the body’s natural relaxation response. This counters the physiological outcomes of stress, such as increased muscle heart rate and tension, according to a study published in Medical Complementary Therapy.

This exercise also targets and relieves physical tension, especially in areas such as the neck, shoulders and back, where stress is often present. Pilates promotes a sense of stability and control physically and emotionally, and helps to relieve anxiety.

Whether you have chronic stress or anxiety symptoms or want to take precautions, Pilates exercises can be a safe and effective technique for immediate relief.

Exercises for Pilates’ Stress and Anxiety Relief: 12 Exercises to Try

As suggested by Pilates expert Dr Vajara Shravani, if you want to try out Pilates exercises due to stress and anxiety, start with these simple and effective training.

1. hundred

• Lie on your back, bend your knees and flatten your legs.
• Lift your head and shoulders slightly and stretch your arms.
• Skip your arms up and down, inhale at 5 counts, exhale at 5 counts, and exhale with a 100 pump pump.

Deep breathing and core engagement calm the nervous system.

2. Roll up

• You will be seated and your legs will be extended.
• Inhale and move forward.
• Exhale, curl under the spine, and the vertebrae.
• In the opposite direction, go back.

It promotes spinal mobility and releases tension that can be held due to stress.

3. One-leg stretch

• Lie on your back and bend your knees.
• Take one knee to your chest and the other leg.
• Switch legs to maintain core engagement.

Controlled movement and core focus help ground your mind.

4. Double leg stretch

• Lie on your back and bend your knees.
• Stretch both your legs and arms.
• Place a circle behind your arms and bend your knees.

Coordination and breathing work promote mental focus.

5. Shoulder Bridge

• Lie on your back, bend your knees and flatten your legs.
• Lift your hips and create a straight line from your shoulders to your knees.
• It slowly drops down.

This exercise releases tension in the lower back and promotes stability.

6. The spine extends forward

• He’s tall and has stretched legs.
• Inhale and lengthen the spine.
• Exhale and fold it forward from your lower back.

This helps to stretch your back and hamstrings and release physical tension.

7. Catcow stretch

• Start with your hands and knees.
• Inhalation, arch bag (cow).
• Exhale and turn round spine (cat).

Gentle spine movement releases tension and promotes relaxation.

8. Side Plank

• Start from the board position.
• Rotate to one side and support yourself with one forearm.
• Holds position.

Creates a sense of stability and requires concentrated concentration.

9. Leg pull front

• Start from a sitting position with your legs stretched out. Place your hands behind you.
• Lift your hips and stretch one leg.
• Repeat the bottom on the other side.

Strengthen the core and back. This can help with posture and reduce stress-related tension.

10. Leg pull back

• Start from the board position.
• Lift one leg straight.
• Repeat the bottom on the other side.

It strengthens glute and hamstrings and helps body recognition.

11. Swan Dive Preparation

• Lie on your stomach and place your hands under your shoulders.
• Lift your back a little and lift your chest a little.
• It slowly drops down.

It strengthens the back and promotes a sense of openness in the chest.

12. Sealed spine twisting

• He is tall and stretches and crosses his legs.
• Use your hands to twist the torso for support.

It releases spinal tension and promotes relaxation.

Side effects of doing Pilates exercise to relieve stress and anxiety

Here are some of the potential side effects of doing Pilates for stress and anxiety.

• Pilates can lead to muscle pain, especially at the heart of the matter. This is the usual response to muscles that may not be involved regularly.
• Pilates can increase energy levels in the long term, but some individuals may experience fatigue, especially after the first session.

If you experience any of these side effects, it is important to stop exercise and consult with a healthcare professional.