It’s natural for our joints to become stiffer with age, but a simple, effective Pilates routine can help you stay strong and supple.
Pamela Paley is a Pilates instructor and master trainer at Club Pilates, and has designed this routine specifically for people in their 50s.
Done regularly, it should improve both joint mobility (the movement of a joint through its full range of motion) and stability (joint control).
“We all want to be able to move comfortably as we go through our lives, which this routine will help with,” Paley tells Fit&Well.
You can try Paley's routine below, but pay attention to how your body feels as you move.
“If you feel any joint discomfort or pain, reduce the range of motion or movement,” Paley says.
How to do Pamela Paley’s routine for joint health
1. Shoulder warm-up
Reps: 3-5
- Stand comfortably.
- Inhale and lift your shoulders to your ears.
- Exhale and drop your shoulders.
- Draw your shoulder blades together.
- Roll your shoulders forward.
2. Neck mobility
Reps: 3-4
- Inhale and turn your head to the right.
- Exhale and turn your head to the left.
- Lower your chin to your neck and move your head in a semi-circle from left to right.
- Move your head in a semi-circle from right to left.
3. Hip opener
Reps: 3-5 each side
- Lie on your back with your knees bent and feet flat on the floor.
- Drop your right knee to the floor while keeping your left knee still.
- Bring your knee back to the starting position, then repeat on the other leg.
4. Pelvic tilt
Reps: 6-8
- Lie on your back with your knees bent and feet on the floor, hip-width apart.
- Inhale and elongate your spine.
- Exhale and gently tilt your pelvis up so your lower back presses into the mat.
- Inhale to return your pelvis to its original position.
5. Cat-cow
Reps: 6-8
- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Inhale as you look up, lift your chest and tailbone, and gently arch your spine.
- Exhale as you round through your back and tuck your chin to your chest.
6. Glute bridge
Reps: 6-8
- Lie on your back, with your knees bent and feet flat on the floor.
- Exhale as you lift your hips, moving your spine slowly and gradually off the floor.
- Inhale as you slowly lower down. Focus on engaging your glutes and hamstrings.
7. Leg circle
Reps: 5 each direction, on each side
- Lie on your back with your legs extended and arms by your sides.
- Lift your right leg as high as your mobility allows.
- Draw small, controlled circles with your foot, moving from your hip joint, but keeping your pelvis steady.
- Reverse the direction, then repeat on the left leg.
8. Modified swan
Reps: 6
- Lie on your front with your legs straight.
- Bend your arms, position your elbows under your shoulders and place your hands in line with your forehead.
- Inhale as you lift your chest gently, engaging your back muscles and relaxing your glutes.
- Exhale as you slowly lower.
9. Seated spine twist
Reps: 6-8
- Sit upright with your legs extended in front of you.
- Inhale and extend your spine, keeping your pelvis still.
- Exhale as you rotate to your right.
- Inhale as you return to the center.
- Exhale as you rotate to your left.
- Inhale as you return to the center.
10. Ankle mobility
Reps: 5 each direction, on each side
- Lie on your back, with your knees bent and feet flat on the floor.
- Raise one leg as high as your mobility allows.
- Point and flex the foot on the raised leg.
- Draw circles with your toes in both directions.
- Repeat on the other side.
