Pilates For Stress Relief | 'Healthy Body' Pilates Series

It’s time for week 5 of my ‘Healthy Body’ Pilates series, where over the course of 6 weeks, I’ll be sharing just a few amazing ways in which Pilates can help to enhance your body!

This week it’s all about stress – something you, me, Suzie Q and your neighbours donkey have probably all experienced at some point or another. In fact, not only is feeling stressed and overwhelmed becoming more and more common in the world we live in today (how scary is that?!), but chronic stress (the stress we experience for more prolonged periods of time) is something that many of us are suffering with without even realising it – yikes!

Stress, like every other feeling and emotion within the body is meant to be felt! Our bodies are the most clever biomechanical machines that exist on the planet, and we are designed to feel stress – we are designed to feel the stress, respond to the situation we are in, adapt our movements and actions so we can then move on without facing long-term damage.

However, chronic stress is another game entirely. The problem isn’t with feeling stressed but rather the amount, intensity and then duration of our experience of it. Unlike a momentary stress response (fight or flight) that prevents us from harm or helps us steer away from danger, chronic stress can sometimes be so low-grade that it escapes our thoughts completely, yet the physical, mental and emotional symptoms remain. It’s when we experience stress so regularly that it almost becomes the norm; when we feel it for such prolonged periods of time that our bodies can no longer withstand the pressure of it to the same degree. This is when we do start to feel the impact and longer-term damage can occur both in our mental and emotional state as well as in our physical bodies from suffering with poor mental health, to lack of sleep to poor gut health and low energy levels.

But wait!

There’s good news!

Do you remember when I said our bodies are clever?

Well guess what…

They are so clever that they can in fact ‘trick’ our physical bodies back into that ‘rest & digest’ state (our parasympathetic nervous system if we’re wanting to get technical here!) so we can calm our nervous system and slowly start to relieve those pesky symptoms of stress.

Want to find out more?

I’ve written a whole blog post on how to tap out of that ‘fight or flight’ state which you can check out here.

But did you know that practicing loving movement can also help us relieve feelings of stress, overwhelm and anxiety. In fact, studies have shown that moving your body can increase levels of endorphins (those feel-good neurotransmitters your brain signals your body with), improve your mental health and relieve symptoms of depression and anxiety, AND… I love this one… it acts as a physical release from stress, allowing your body to literally work-it-out.

Pilates is a great way to help relieve stress. Not only is it a gentle and loving way to move your body, but it can also be a form of meditation. By connecting and linking movement with breath, there is often very little space for our mind to think of anything else. Even, if just for a moment, that ongoing mental chatter is quietened while moving in this way. It’s a form of ‘meditation in motion’ – I love that concept!

Here are 5 Pilates exercises to help relieve symptoms of stress, overwhelm and anxiety by encouraging you to practice a form of loving movement and self-care to tap back into that parasympathetic nervous system whilst simultaneously letting go:

I’ve included how many repetitions I’d recommend, however be mindful of your body and tailor these exercises to suit you.

It’s also important to remember that everybody is unique and therefore the way these exercises are performed may need to be tailored to the individual. These step-by-step guidelines are there as a general ‘guide’ and if you require further information or help then please do not hesitate to get in touch.

HELPFUL REMINDERS:

Think about creating balance within the body by keeping your pelvis level and your hips and shoulders even.
Draw your shoulders down your back and away from your ears (shoulder stabilisation).
Working the core also includes working the muscles in the back. Don’t forget core engagement with these exercises as the front and back of your body work together in strengthening that powerhouse of muscles!

*Remember to listen to your body and move in a loving way for you. By taking part in this exercise program, you are acknowledging that you are fit, well and healthy to do so and understand that you are performing the exercises at your own risk. Always consult your physician if you’re unsure or if you’re struggling with chronic back pain. And if you’d like to find out more information on how Pilates can help you and your body, then let’s have a chat!

**I have also filmed a YouTube Pilates flow showing you how you can sequence these exercises together which you can find either by clicking here, or by heading to the bottom of this article.

DOWNWARD DOG - PLANK - COBRA

6 Repetitions

This Yoga inspired flow will help you link movement to breath, release tension from the body and encourage that mind body connection to bring you back to that rest & digest state. Plus – it works the WHOLE body at the same time. Win, win.

Start in Downward Dog with your hips lifted towards the ceiling, focusing on elongating through the spine. Draw your chest through towards your thighs, releasing tension from your upper body. The main objective here is the elongation of the spine, so soften through your knees and allow yourself to lift your heels off the mat if that feels more comfortable for you.
On the inhale, shift your body forwards, stacking your shoulders over your wrists to find Plank (lower down with your knees here if that feels more comfortable for you). Imagine one long line of energy from the crown of your head, through your hips, through to your heels. Protract through your shoulder blades, imagining as though you’re pushing the floor away from you. Keep your hips lifted to shoulder height and engage your glutes & inner thighs to prevent your hips drooping towards the mat. Engage your core to help maintain neutral spine and be mindful that your lower back doesn’t start to ‘dip’ here. Plank is about feeling strong, powerful and in control. Exhale here to hold this position.
On your next inhale, soften your hips down towards the mat, untucking the toes and opening up through the collar bones to find Cobra. Keep your shoulders drawing down your back. Squeeze your glutes and press down into the tops of your feet to help protect your lower back.
On the exhale, lift your hips back up to find your way back into Downward Dog and repeat.

DOWNWARD DOG TWISTS

5 Repetitions on each side

Helps improve core strength, upper body strength, spine mobility and flexibility of the posterior chain. Again, this movement encourages flowing with the breath which helps encourage the mind body connection. The twisting motion energetically gives that feeling of ‘letting go’.

Start in Downward Dog (as above). Remember to lengthen through the spine and soften the knees/lift your heels if needed.
Inhale to prepare, and on the exhale engage your core to help with stability, bringing your right hand to the left leg. You may choose to reach for the outer part of the left thigh, calf or even ankle.
Open your chest towards the left side, by drawing on your left leg with your right hand.
Still focus on lengthening through the spine as this will help facilitate the twist and soften through your shoulders, being mindful to not hold tension here within the upper body.
Inhale to return back to the centre and exhale to repeat on the other side.

ROCKER

10-12 Repetitions

Helps improve core strength, massages the spine and acts as a release from stress & tension. Plus – it’s super fun and brings us back to our inner child!

Start in a seated position on the mat, with your knees bent and feet on the floor. Hold behind the back of your thighs gently (being mindful not to ‘pull’).
Relax your shoulders, drawing them down your back and engage your core.
Start to round through your spine and as you exhale ‘rock’ back like a ball and then back up to the top. You can either plant your feet on the mat as you rock back up here, or engage your core and try to balance by keeping your feet lifted and hovering above the mat.
Exhale to roll back and inhale to rock back up.
Keep an even gap between the chest and the thighs, being mindful not to hug them in too much towards your chest as you rock back.
Keep the shoulders soft as you perform this exercise and have fun!

PLOW

5-8 Breaths

Helps to open through the posterior chain of the body, lengthening through the hamstrings, opening through the shoulders and strengthening the spine. It can also help to calm the mind, reducing stress & anxiety. Going ‘upside down’ can also help to literally shift your perspective.

Start by lying supine on the mat (on your back), with your arms extended down the sides of your body.
Bend your knees, bringing your heels in close towards your sitting bones.
Press your arms down on the mat as you start to push your feet away from the mat, lifting your hips up and drawing your knees into a tuck position.
Place your hands on your lower back here for support (or you may choose to keep them extended on the mat), with your fingertips pointing up and draw your elbows in so that they are shoulder width.
Lift your pelvis so it is stacked over your shoulders and begin to extend your legs taking them overhead towards the floor behind you.
Try to straighten your legs and draw up through your kneecaps. Untuck the toes and press the tops of the feet in towards the mat if that feels comfortable.
Try to keep a space between your chin and your chest and remember to breathe!

OPTION: If you find your feet are unable to meet the mat behind you, you may choose to use blocks to place your feet upon, or even use the wall behind to rest your feet on.

SHOULDER STAND

5-8 Breaths

Helps to strengthen the core & shoulders. It can also help to calm the mind and ‘rest’ the heart by reversing the effects of gravity. Again, a literal shift in perspective to help find a new way of looking/feeling about things.

Start by lying supine on the mat (on your back), with your arms extended down the sides of your body.
Bend your knees, bringing your heels in close towards your sitting bones.
Press your arms down on the mat as you start to push your feet away from the mat, lifting your hips up and drawing your knees into a tuck position.
Place your hands on your lower back here for support (or you may choose to keep them extended on the mat), with your fingertips pointing up and draw your elbows in so that they are shoulder width.
Lift your pelvis so it is stacked over your shoulders and begin to extend your legs towards the ceiling, aiming to bring your legs in line with your torso.
Keep your core engaged throughout with your gaze up towards the ceiling.

OPTION: You may choose to practice a variation of shoulder stand at the wall, by placing your feet on the wall and once again lifting your hips so they’re stacked over your shoulders.

Want to learn more about how Pilates can benefit your body?

Why not check these out:

Online on demand Pilates classes (Practice Pilates with me anywhere, at any time – as long as you have access to internet!)
My online Pilates Library (A library of a variety of 15 minute workouts so you can tailor your workout to suit your goal, ability and time-frame)
New to Pilates? Try my 6 Week Beginners Pilates Course (Can be accessed at your own pace)

If you’re brand new to Pilates, having been meaning to try it for a while, establish a more regular Pilates practice, pick it back up after having a few years off, or simply want to learn more, then I’ve created an online course just for you! My 6 Week Beginner Pilates Course is completely online with 6 on demand classes and can be accessed at your own pace. You’ll not only learn the history of Pilates and how it can benefit your body and mind, but also refine your technique and learn how to Practice Pilates safely. How amazing does that sound? Check out my 6 Week Beginners Course here.

Over the course of 6 weeks, I want to share just a few ways in which Pilates can help support and enhance the physical wellbeing of your body so that you can feel more energised, vibrant and full of life – Yes, Pilates is an incredible form of strength training but it’s also a powerful method of mindfulness, meditation and relaxation.Catch up here:

Week 1: Pilates For Back Pain

Week 2: Pilates For Better Posture

Week 3: Pilates For Digestion & Gut Health

Week 4: Pilates For Flexibility & Mobility

Tags: Anxiety, Fitness, Health Tips, Stress & Pressure, Self-Care, Workout, Yoga & Pilates

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Pilates For Stress Relief | 'Healthy Body' Pilates Series | Week 5