12 must-try Pilates exercises to reduce stress and anxiety | XpertsReviews.com

Stress has become a boring ally in our busy life. Whether professional responsibilities such as tight deadlines or family concerns, there is always something to make life stressful. While relaxation activities such as yoga and journalization can help relieve stress, if you are looking for an alternative, consider pilates exercises. Unlike high intensity training, which can increase nervous energy, the pilates focuses on controlled and precise movements which are coordinated with deep and conscious breathing. This emphasis on the slowdown promotes a close relationship between the Spirit and the Body, successfully separating the attention of the regular buzzing of worried thoughts. Each controlled stretching and the strengthening of practice becomes a moment of calm attention, such as mini-meditation in action.

What is Pilates?

Pilates is a low impact training developed at the beginning of the 20th century by Joseph Pilates, who called him originally Controly. Joseph Pilates believed that mental and physical health was intrinsically linked. Its practices have been designed to develop heart muscles while improving flexibility, balance and general consciousness of the body. Pilates emphasizes controlled movements, appropriate alignment, conscious breathing and synchronization, according to research published in the journal Tendon ligament muscles. It can be made on a carpet or with specialized equipment such as the reformer, Cadillac or the Wunda chair. If you want to try pilates exercises for stress and anxiety, here are some exercises you can start with.

Pilates exercises for stress and relief of anxiety: how does it help?

Pilates exercises effectively reduce stress and anxiety thanks to a multifaceted approach that integrates physical movement into conscious consciousness. The controlled and precise movements of the Pilates require concentrated attention, effectively diverting the spirit from racing thoughts and anxious thoughts. This conscious commitment promotes a feeling of presence, anchoring people in the present moment and reducing the impact of concerns oriented towards the future. In addition, the accent put by Pilates on deep and diaphragmatic breathing stimulates the parasympathetic nervous system, the body’s natural relaxation response, which thwarts the physiological consequences of stress, such as the increase in heart rate and tension in muscles, according to a study published in the journal Complementary therapies in medicine.

Exercises also target and relieve physical tension, especially in places such as neck, shoulders and back, where stress often appears. Pilates promotes a feeling of stability and control, both physically and emotionally, which can help relieve anxiety.

Whether you have chronic stress and anxiety symptoms or want to take preventive measures, do pilates exercises for stress and anxiety can be a safe and effective technique for instant relief.

Pilates Exercises for stress and relief of anxiety: 12 exercises to try

If you want to try pilates exercises for stress and anxiety, start with these easy and effective training sessions, as suggested by Pilates expert, Dr. Vajjala Shravani.

1. The hundred

• Lie on your back, knees folded, flat feet.
• Lift your head and shoulders slightly, extending your arms.
• Pump your arms from top to bottom, inhaling for 5 accounts, by exhaling for 5 accounts, for 100 pumps.

Deep breathing and central commitment calm the nervous system.

2. Roll-up

• Start seated, the legs extended.
• Inspire, reach the front.
• Exhale, loop the vertebral column down, vertebra by vertebra.
• Reverse the return.

Promotes vertebral mobility and releases tension, which can be maintained due to stress.

3. Stretching to a single leg

• Lie on your back, knees folded.
• Bring one knee to your chest and extend the other leg.
• Communicate the legs, maintaining central engagement.

The controlled movement and the main concentration help to found the mind.

4. Double leg stretch

• Lie on your back, knees folded.
• Spread the legs and arms.
• Cut your arms back and fold your knees.

Coordination and breathing promote mental concentration.

5.

• Lie on your back, knees folded, flat feet.
• Lift the hips, creating a straight line from the shoulders to the knees.
• Lower slowly.

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

6. Spine extends forward

• Sit big, legs extended.
• Inspire, lengthen the spine.
• Exhale, bend forward hips.

This helps stretch your back and hamstrings, releasing physical tension.

7. Cat cow stretching

• Start on your hands and knees.
• Inspire, bow of the back (cow).
• Exhale, round spine (cat).

The movement of the soft spine releases tension and promotes relaxation.

8. Side board

• Start in a board position.
• Turn on one side, supporting yourself on a forearm.
• Hold the position.

Creates a feeling of stability and requires targeted concentration.

9. Leg traction front

• Start in a sitting position with your extended legs. Place your hands behind you.
• Lift your hips and extend a leg.
• Lower and repeat on the other side.

Strengthens the nucleus and the back, which can help in posture and reduce stress -related tension.

10.

• Start in a board position.
• Lift a leg directly back.
• Lower and repeat on the other side.

Strengthens glutes and hamstrings and helps body awareness.

11. Swan Dive Prep

• Lie on your stomach, hands under your shoulders.
• Lift your chest slightly, engaging your back.
• Lower slowly.

Strengthens the back and promotes a feeling of opening in the chest.

12. Twist Verbinée seated

• Sit large, extended or crossed legs.
• Turn your chest, using your hands for the support.

Releases tension in the spine and promotes relaxation.

Side effects of the practice of stress exercises and anxiety relief

Here are some of the potential side effects of making Pilates for stress and anxiety:

• Especially for beginners, Pilates can cause muscle pain, especially in the heart. This is a normal response to muscles that are not regularly engaged.
• Although Pilates can increase long -term energy levels, some individuals may experience fatigue, especially after their initial sessions.

If you feel one of these side effects, it is important to stop the exercise and consult a health professional.