E for Easter, Chocolate Eggs Galore, E for Ease of Movement at Any Age - Even in Your E…ighties!

I hope you enjoyed last month’s article answering some common questions highlighting flexibility, stability, mobility and core strength - terms strongly related to pilates. I thought I’d put a spotlight on mobility, expanding the discussion on creating better, easier movement in your day-to-day life, specifically if youre feeling the effects of aging. For those who didn’t see last month’s piece, ‘mobility’ in the pilates context isn’t just how we move as a whole, it refers to the range of movement at our joints, from each vertebrae in our back to the big ball and socket of our shoulders and hips. Feeling stiff often comes from poor mobility, tight muscles around joints restricting whole areas - eg, tight back muscles reducing lower to upper back and even neck mobility.

Those who have followed me for a while will have seen that I regularly mention that theres no prerequisite for anyone wanting to try pilates - it’s the most injury-friendly exercise, and there are plenty of ways to modify every exercise, so it really is suitable for all! Knowing that the creator Mr Joseph Pilates was a physical therapist, we can trust that his ideas were so body-friendly that they were suitable for any age, even well into the later years - excellent for when we start to feel the effects of ‘age’.

It’s maybe a taboo subject, but what does it mean to start in your later years? Of course changes in hormones, slowed metabolism, blood pressure management, our body’s ability to repair after exertion, are all natural and a part of aging. The significance of each and considerations when starting structured exercise again should always be discussed with your GP, but when it comes to creating easier day-to-day movements, it can be as simple as making sure the body is having regular practise moving each joint as it should move (see my suggestions below).

Starting pilates after a hiatus, whether that’s been a few years or over a decade, we need to make considerations on what our body is comfortable with - especially considering joints: weight bearing on the wrists and knees, joint replacements, arthritis (where you may have more stiffness and pain than normal we can sit rather than stand and use cushions under our hands and knees), and hysterectomy or prostate problems can cause pelvic inflammation, so it may be necessary to learn how to use pelvic floor again.

All good qualified instructors will make sure everything is safe for you. Pilates movements are all about improving natural efficiency, improving functional movement, so you can see improvements in the simplest of things, from putting on your shoes with your hands, not a shoe horn, walking up the stairs without needing a banister, to getting in and out of a car without ‘ooh’, ‘arghh’, ‘oompf’ noises.

Finding ease of mobility at each joint can start right here...

Neck: Sit or stand, imagine paint on tip of your nose, paint large slow circles in the air, repeat 5x each way.

Shoulders: Put fingers on shoulders, paint big circles with your elbows, repeat 5x each way.

Wrists: Twinkle star stretches - create a tight fist and curl the hand to the foream, open the fist wide stretch fingers, palm, wrist as far as it can, repeat 5x each hand.

Upper back: Seated or standing extension, hands on lower back, deep breath in lifting chin and chest as though an opera singer about to sing. Breathe out tuck chin to chest, repeat 5x times.

Lower back: Standing, holding on if needed, pretend to ‘hula’ the waist in slow big circles, repeat 5x each way.

Hips: Open the gate - stand tall holding on if needed, one foot on tip toes, pivot knee to open to the side like opening a little gate, then close touching the other knee. Add balance: lift foot 6 inches from floor swing knee open to side then close again, repeat 5x times each leg.

Knees: Standing single leg kicks - hold on, stretch one leg behind you, try kicking your bottom repeat 5x times each leg.

Ankles: Seated, point toes, flex back up opening arch, repeat 5x times each foot.

To chat to us at Hummingbird Pilates and Yoga about helping your movement through pilates, don’t hesitate - say you’ve read my article in the Moulsham Times and call 01245 422 556, or email info@ hummingbirdpilatesyoga.co.uk.

At Hummingbird Pilates & Yoga Writtle, www.hummingbirdpilates. co.uk our £45 unlimited month trial, is our most popular way to start (excluding antenatal and postnatal). With our specialist group classes (8 maximum), you don’t need to have any experience - just a willingness to try - for all levels and ages* either in-studio or you can opt to join on via Zoom from anywhere.

*don’t try anything if you have a back injury or are on medication.

See you on the mat soon!

Erica x

Back to Basics for Cool to be Kind

Back to basics for Cool to be Kind (C2BK), the community project supporting rough sleepers of Chelmsford, as they proudly join forces with the much-valued outreach organisation Warm Hearts for Cold Hands. Outreach is where it all started for C2BK and supporting Warm Hearts will ensure that the outreach service outside Chelmsford library on a Wednesday evening continues. If you have donations of clothes, sleeping bags, or personal items, please contact C2BK (www.c2bk.co.uk/contact).

Donations can also be given through Street Support Chelmsford, a directory of help services, aimed at those experiencing homelessness, the vulnerable, or the everyday person choosing between putting food on the table or paying the energy bill. As a community, we can come together to support those in need.

If there are any organisations or community groups that wish to be added to the site, or any individuals or businesses wishing to help, please contact chelmsford@streetsupport.net.