How Pilates Can Benefit Those with Multiple Sclerosis
Pilates is a form of exercise that focuses on strengthening the body in a gentle, controlled way while also improving flexibility. It emphasizes proper breathing techniques, posture, and coordination. For those with MS, Pilates offers numerous benefits including:
Building Strength and Stability
Many MS symptoms like fatigue, muscle weakness, spasms, and imbalance can be improved by building strength. Pilates targets all the major muscle groups with bodyweight resistance. This helps increase stability and stamina over time.
Increasing Flexibility
Stiffness and limited mobility are common with MS. Pilates elongates muscles safely through full ranges of motion. Over time, this can reduce tightness and restrictions to improve flexibility and ease of movement.
Enhancing Balance and Coordination
Many Pilates exercises are performed while standing or lying down, allowing you to challenge your balance and coordination. The mind-body connection emphasized in Pilates can also help improve motor control. Together, these effects enhance steadiness on your feet.
Minimizing Fatigue
While exercise may initially increase fatigue, staying active provides more energy over time by strengthening muscles and cardiovascular health. Pilates is a lower-impact exercise that can be gentler on the body while still providing these invigorating effects.
Alleviating Pain and Muscle Tension
By targeting areas of tightness and imbalance, Pilates can help ease muscular pain and tension associated with MS. Developing a stronger core and balanced posture also reduces strain on the joints and muscles.
Improving Mental Health
Between physical challenges and emotional stress, MS takes a toll on mental health. Pilates offers a meditative environment to reduce anxiety and depression. The combination of movement and breathwork lifts the mood while building confidence in your strengthening body.
How to Get Started with Pilates
Looking to introduce Pilates into your MS symptom management? Here is some advice for getting started safely and successfully:
Talk to Your Healthcare Providers
Check with your doctor, physical therapist, or other healthcare providers before beginning a Pilates routine. Discuss any limitations or concerns based on your symptoms. Your providers can offer guidance on modifications as needed.
Find an Instructor Familiar with MS
Seek out a Pilates instructor with experience working with MS clients. Let them know about your symptoms and mobility issues upfront so they can tailor the exercises to your condition. Many offer private sessions to start.
Begin with One-On-One Training
Schedule some private instruction in the beginning. This allows the instructor to evaluate your abilities, range of motion, balance challenges, and stamina. Youll also learn how to properly perform the exercises while getting any individual modifications.
Start Slow and Simple
Resist overexerting yourself initially when muscles and stamina are still developing. Begin with basic moves that focus on breath, alignment, stability, and control. As these get easier, gradually add more complex sequences focusing on flexibility and strength training.
Listen to Your Body
Tuning into your bodys signals is key to avoiding injury and fatigue flare-ups. Pay attention to any pain or worsening numbness/tingling during workouts. Avoid pushing through severe fatigue. Start very small, like 5-10 minutes, before building up endurance.
Use Assistive Equipment as Needed
Dont be afraid to use Pilates equipment like reformers, chairs, and barrels to assist your body mechanically during the exercises. This allows you to perform the movements while getting needed support.
Customizing Your Pilates Practice for MS Symptoms
The wonderful thing about Pilates is that it can be adapted to varying abilities. Exercises can be made easier or harder based on individual symptoms and issues. Some specific customizations may include:
Fatigue
- Shorter, more frequent workouts
- Seated exercises
- Additional rest breaks
- Cool-downs emphasizing relaxation
Numbness/Tingling
- Avoiding pressure on affected areas
- Using larger body parts for support
- Slower pace
- Focusing on joint stabilization
Spasticity
- Avoiding resistance training
- Local heat/ice
- Gentle, full range of motion moves
- Relaxation and breathing techniques
Weakness/Poor Balance
- Near a wall/chair for hand support
- Reduce load/resistance
- Alternative non-standing moves
- Slow transitions between positions
Poor Coordination
- Simplified moves
- Mirroring instructor
- Guidance/communication from instructor
- Light resistance bands for tactile feedback
Sample Pilates Exercise Modifications for MS Clients
Here are just a few examples of how traditional Pilates exercises can be adapted for those with MS:
Seated Spine Stretch Forward
Traditional: Sitting with straight spine, reach arms overhead. Lean forward bringing torso towards thighs and reach arms forward. Hold stretch.
Modified: Sit near wall/strap supports. Shorter duration. Focus on alignment over depth. Rest if numbness/tingling results.
Bridge
Traditional: Lying on back with knees bent. Push through heels to lift hips up into a straight line. Hold then lower down.
Modified: Place feet on chair for support. Use resistance band around thighs. Lift one leg at a time. Gentle pace.
Standing Roll Down
Traditional: Standing with feet hip-width apart, hinge forward from hips keeping back straight. Roll back up vertebra by vertebra.
Modified: Sit on stability ball. Hold wall/chair for balance assistance. Only tilt slightly. Emphasize control.
The Takeaway
When performed safely and adapted as needed, Pilates can be an excellent form of exercise for managing MS symptoms. Work closely with your healthcare providers and Pilates instructor to tailor routines to your condition. While progress may be gradual, improved strength, flexibility and stamina over time will support greater function and wellness.
FAQs
What are the benefits of Pilates for people with MS?
Pilates can help build strength, improve flexibility and balance, enhance coordination, reduce fatigue, alleviate pain and tension, and boost mental health for those with multiple sclerosis.
How often should I practice Pilates for MS management?
When starting out, aim for short yet frequent Pilates sessions about 1-3 times per week. Rest as needed between workouts. Gradually increase frequency and duration as your strength and stamina improves over time.
What precautions should I take with Pilates?
Consult your healthcare provider before starting, and work with an instructor experienced with MS clients. Use modifications and equipment as needed, pace yourself to avoid fatigue, and focus on alignment and control versus straining. Stop if you have any pain or tingling.
How can Pilates be adapted to my MS symptoms?
Exercises can be customized based on fatigue level, areas of numbness/tingling, spasticity, weakness, balance issues, coordination problems, etc. by adjusting technique, support assistance, resistance, speed, duration, and more.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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