Pilates exercises have a long history of being practiced in bed. In fact, many people see the genesis of Joseph Pilates' exercises and equipment in the work he did helping to rehabilitate fellow detainees on the Isle of Man in WWI (and injured soldiers after the war), much of which we know occurred in and around beds.
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Throughout his life, Joseph Pilates remained concerned with the lifestyle and rehabilitative aspects of his work. He even patented his own design for a bed'a V shape. Instructor Siri Galliano has adapted Pilates mat exercises for those who need or want to exercise in bed.
These exercises require no space wider or bigger or longer than your own body. People who are ill or injured can perform these Pilates moves in bed. They can also be used to calm yourself. Done dynamically, they wake up your circulation and nervous system after a long night's sleep.
Those who have health concerns should check with their healthcare practitioner before starting this or any exercise program to ensure that it's safe for them. Beginners will also want to familiarize themselves with the Pilates principles and movement fundamentals.
It seems fair to say that much of our population is plagued with stress, exhaustion, and fatigue. The Centers for Disease Control and Prevention recommends that adults ages 18-60 receive a minimum of seven hours of sleep'yet 35% of Americans get less than that.
Insufficient sleep can lead to a wide variety of health issues, such as heart disease, high blood pressure, and diabetes (to name a few)'and can make a person feel run-down and oftentimes outright grumpy.
Research shows there are many ways to improve your sleep habits, including maintaining a consistent bedtime, engaging in daily physical activity, spending time outdoors, and eating healthy foods.
Engaging in Pilates can also greatly enhance your sleep health by directing awareness to the body, enhancing oxygen intake through proper breathing techniques, and promoting improved blood flow and circulation through movement based on proper alignment.
Joseph Pilates wrote in his book, Return to Life Through Contrology: 'Breathing is the first act of life, and the last. Our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions and millions of people who have never learned to master the art of correct breathing.'
Learning to breathe properly is the key to effectively oxygenating our body! Bringing vital nutrients to our body through proper breathing practice enables us to boost energy levels when necessary and promote complete relaxation when needed.
In Pilates, individuals are encouraged to utilize ribcage expansion through proper engagement of the diaphragm while breathing, offering our bodies a full supply of oxygen.
By slowing the breath and encouraging full breathing, we can allow the body to switch from a sympathetic nervous system state (associated with the fight-or-flight response) into a parasympathetic state, inducing a state of relaxation. This relaxed state fosters the regular release of serotonin, contributing to improved sleep patterns.
Awareness is another valuable tool incorporated in Pilates that relates to developing positive sleep patterns. Thoughts rule many of our worlds. Have you ever laid in bed at night and watched or listened to thoughts in your head that never stop? It's a very common experience for many in today's world.
In fact, the term 'monkey mind' has been coined to describe uncontrolled thoughts in the mind. Overthinking can lead to stress, insomnia, and overall fatigue in the body.
Pilates teaches individuals awareness. Learning how to feel exercises; noticing how the body responds; and learning more about your alignment, strengths, and weaknesses through movement are all part of an awareness practice.
In Pilates, each movement is precise and intentional. Joseph Pilates designed a practice that was intended to be executed with mindfulness and attention to detail. If done correctly, some exercises are so challenging that they may only need to be practiced once at a time!
By practicing awareness, you can learn to direct your thoughts, even if only for a moment. The practice of redirecting your thoughts is useful when insomnia sets in.
Pilates might serve as an alternative approach to the traditional counting sheep method! Incorporating just 10 minutes before bedtime could contribute to improved sleep quality.
Movement is extremely important for optimal sleep. Any time we move the body, we're encouraging blood flow, circulation, and better health. It's widely acknowledged that physical exercise helps to strengthen the body and heart and reduces stress and tension.
This can, in turn, help alleviate insomnia! One of the most beautiful things about Pilates is that it's a gentle practice that can be practiced by every 'body' with highly positive results. The term 'everyBODY' is a very important piece of the previous statement because there are many forms of exercise out there that aren't safe for all populations.
Pilates might serve as an alternative approach to the traditional counting sheep method! Incorporating just 10 minutes before bedtime could contribute to improved sleep quality.
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Maria Pertile, master instructor for Club Pilates
Those with injuries, dysfunctions, and special populations can practice Pilates with confidence, knowing that there are modifications specific to every individual that allow for safe and effective participation.
Pilates is an alignment-based practice that encourages each individual to move their body in their own, unique optimal alignment, which may have been affected physically, emotionally, or spiritually.
When moving optimally, we can find space to let go of stress and allow for a more relaxed state of being, resulting in better sleep overall.
The exercises provided below are based on the theory that moving the spine in all directions encourages blood flow and oxygen throughout the entire body. Additionally, many people suffer from insomnia simply from chronic back issues and these few movements can help to relieve symptoms of back pain.
Repeat three to five reps. This simple breath pattern helps to encourage proper, relaxed breathing and oxygenation of the body.
Repeat three to five reps. This gentle articulation of the spine increases blood flow and helps to relieve spinal tension and stiffness.
Note: If spinal injuries, fusions, or osteoporosis exist, omit the articulation and simply hinge the hips up in a neutral spine position and release back down.
Repeat three to five reps. Moving the spine laterally helps to increase movement in the intercostals and flexibility of the spine in the frontal plane and encourages blood flow.
Repeat to alternating sides three to five times. Rotation of the spine is an essential movement of the spine to encourage flexibility, blood flow, and oxygenation of the body.
Repeat three to five times.
End your practice with knees bent and spine relaxed over thighs in a rested position. Breathe gently in and out feeling how the breath moves through the ribcage relaxing the shoulders and neck.
In closing, insomnia is a common problem for many, but there are solutions. Pilates is a beautiful practice centered around breathing techniques, proper body alignment, and mobility. Try these five simple moves to enhance relaxation, increase body awareness, and improve blood circulation, paving the way for a more restful sleep tonight!
Certain exercises can be done without ever leaving your bed. Check out our list of effective exercises that can be done from bed.
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