{"id":365168,"date":"2025-12-22T19:59:09","date_gmt":"2025-12-22T19:59:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/365168\/"},"modified":"2025-12-22T19:59:09","modified_gmt":"2025-12-22T19:59:09","slug":"chair-pilates-is-the-gentle-way-to-stay-strong-as-you-age-here-are-the-7-best-moves-to-try","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/365168\/","title":{"rendered":"Chair Pilates is the gentle way to stay strong as you age \u2013\u00a0here are the 7 best moves to try"},"content":{"rendered":"

For those who want the benefits of Pilates<\/a> but perhaps have limited mobility, chair Pilates could be a viable and accessible option. Chair Pilates is a modified form of the practice that uses a chair to provide support while performing controlled, low-impact movements. <\/p>\n

Accessible to older adults and those recovering from injury<\/a>, it focuses on improving posture, flexibility, and body awareness while reducing balance and joint demands. <\/p>\n

Noemi Nagy-Bhavsar<\/a>, physio-based Pilates instructor, explains what chair Pilates is and how often to do it, while providing instructions for some of the most common moves. <\/p>\n

Meet the expert: Noemi Nagy-Bhavsar<\/a> is a physio-based Pilates instructor (mat and reformer) with a BA in conductive education and a background in neurorehabilitation. She is the founder of Beyond Move<\/a>, an award-winning inclusive Pilates, barre and yoga studio in North London.<\/p>\n

What is chair Pilates?<\/p>\n

\u2018Chair Pilates refers to a Pilates where the poses are done in a seated position,\u2019 says Nagy-Bhavsar.<\/p>\n

Because it\u2019s performed seated, it\u2019s a more accessible version of the practice, making it suitable for a wide range of people and needs. While it may sound gentler, it still challenges the body, particularly the core, as your abs and lower back have to work hard to stabilise your upper body without the support of the floor.<\/p>\n

Who is chair Pilates good for?People recovering from injury or managing health conditions<\/p>\n

Chair Pilates can be part of an ongoing rehabilitation programme for those recovering from injuries or surgeries to the knee, foot, hip or spine. It may also be suitable for people living with conditions such as Myalgic Encephalomyelitis (ME), Multiple Sclerosis (MS), or those recovering from a stroke.<\/p>\n

Research suggests it can be effective, too: one study<\/a> found that a 12-week seated Pilates programme improved walking speed, balance and overall functional mobility in people with MS.<\/p>\n

Those with mobility, balance or joint concerns<\/p>\n

If exercising on the floor, a reformer or other Pilates equipment feels unsafe or uncomfortable due to balance, stability or joint issues, chair Pilates offers a safer alternative. It can also be helpful for people who experience vertigo.<\/p>\n

Because movements are controlled and performed seated, chair Pilates can be a more appropriate option for those who need to avoid rapid changes in position.<\/p>\n

Pregnant women<\/p>\n

All movement is generally encouraged during pregnancy, and chair Pilates can feel more comfortable than floor-based work for some. While Swiss balls are also an option, they can be more challenging in terms of balance and core control.<\/p>\n

Those short on space<\/p>\n

Chair Pilates requires very little room, making it ideal for small homes, offices, or even while travelling. Yes, you can do it at your desk or on a plane.<\/p>\n

Wheelchair users<\/p>\n

Because it\u2019s fully adaptable and seated, chair Pilates can be accessible for wheelchair users looking to build strength, mobility and body awareness. <\/p>\n

7 best chair Pilates moves <\/p>\n

Nagy-Bhavsar gives instructions for the following exercises. <\/p>\n

1. Shoulder shrugs \"Image<\/p>\n

Perform 6-8 reps<\/p>\n

a) Sit tall, with feet flat on the floor and a neutral back. Start with arms by your side.<\/p>\n

b) Shrug your shoulders up towards your ear and inhale through your nose.<\/p>\n

c) Sigh out and release the shrug, dropping your shoulders down. <\/p>\n

2. Dumb waiter\"Image<\/p>\n

Do 8-12 reps<\/p>\n

a) Start with arms by your side. Sit tall, with feet flat on the floor and a neutral back.<\/p>\n

b) Bend your elbows and hold them by your waist \u2013 imagine holding a shiny magazine (the January issue of Women’s Health<\/a> would work well!) and not allowing it to slip. Keep your palms upright, and your wrists and knuckles aligned and level with your elbow. Hold weights if you like. <\/p>\n

c) Rotate your forearms outward, opening them roughly 45 degrees. Imagine holding a glass in each hand and they can\u2019t spill. Your chest and back<\/a> are not arching or moving. Don\u2019t lean forwards or backwards.<\/p>\n

d) Return to the starting position. <\/p>\n

Variation: add a head turn for each side, or extend your arms until they’re straight and level with shoulders, before returning back to the starting position (this move is known as Cleopatra). <\/p>\n

3. Mermaid <\/p>\n

Do 4-6 reps each side<\/p>\n

a) Sit tall, with feet flat on the floor and a neutral back. Start with arms by your side.<\/p>\n

b) Using your bodyweight or just small weights, lift one arm above your head while your other hand rests and holds onto the side of the chair. Connect deeply to your abdominals, trying not to lift or tilt your pelvis and feet. <\/p>\n

c) Look up and lean over to the opposite side. Imagine you are between two glass walls in front of and behind you, keeping your head and neck aligned with your body.<\/p>\n

d) Move your arm down, returning to the start position. <\/p>\n

4. Side bend\"Image<\/p>\n

Do 6-8 reps each side<\/p>\n

a) For better alignment, sit with your legs slightly wider, but keep your feet parallel or slight turned out.<\/p>\n

b) Keep one arm down by the chair, and the other arm<\/a> bent with your hand (holding a weight if you want) near your ear or behind your neck.
<\/p>\n

c) Reach down, leaning sideways to lower the arm by the chair towards the floor. Keep your head and shoulders aligned with your trunk. <\/p>\n

d) Lift from your side to lift yourself back upright. Repeat on the other side. <\/p>\n

5. Bow and arrow\"Image<\/p>\n

a) Sit with your feet slightly wider than hip-distance apart. Raise both your arms up in front of you, holding weights if you like. <\/p>\n

b) Imagine as if you’re pulling the string back on a bow \u2013 pull one of your elbows downwards and backwards by your side, connecting to your abs for more control. Initiate from the trunk with a spiralling sensation. <\/p>\n

c) Once your elbow has reached as far back as possible, open up your arm to turn your body to the side, letting your trunk, neck and head follow the movement direction. <\/p>\n

d) Return to the centre. Alternate sides
<\/p>\n

6. Cat and cow<\/p>\n

Do 4-6 reps<\/p>\n

a) Sit with your legs about hip-width apart, resting your hands on your knees.
<\/p>\n

b) Round your back one vertebrae at the time, rolling yourself forward. This is a segmental spine movement. Start with chin tilts, allowing your neck and shoulders to move next. If it is difficult to slow down, cue four different parts of your body: neck and shoulder, upper back, middle back, then lower back. Let your head hang, feeling heavy. <\/p>\n

c) When you are ready to return, gently draw your lower abdominal towards your inner spine to initiate the movements from your core. Move your chin up, drop your chest and bring your shoulder blades towards each other. One vertebrate at a time, bring back your spine to an upright position. <\/p>\n

7. Arm lifting\"Image<\/p>\n

Do 8-10 reps on each side
<\/p>\n

a) Sit on a chair, keeping your feet flat on the mat or floor hip-width apart. Keep your arms down by your sides (holding weights if you want). Your back is straight, not resting against the chair and your shoulders are relaxed.<\/p>\n

b) Gently connect to your transverse abdominis and pelvic floor. Imagine you are pulling up your jeans zip. Keep your ribcage soft, avoiding arching your mid back.<\/p>\n

c) Bend your elbows so they touch your shoulders.<\/p>\n

d) Stretch your arm fully above your head. <\/p>\n

e) Bend your elbows to touch your shoulders again. Lower your arms back down to your sides.<\/p>\n

Variation: You can also stretch your arms forward to chest level before bending them towards you. Add weights for increased resistance.<\/p>\n

Related Stories7 benefits of chair Pilates<\/p>\n

The practice provides some benefits of traditional Pilates but with decreased joint loading, says Nagy-Bhavsar.<\/p>\n

Improves posture, flexibility and joint mobility.Movements are appropriate for beginners or ageing trainees. Seated or chair-based exercises enhances balance and stability in a safe, supported position, reducing stress on joints.Conveniently, it can be done anywhere.Chair Pilates safely incorporates functional<\/a> movements, such as how to get down onto and up from the mat, helping to build strength in your hips, arms, and feet. Excellent for rehabbing, injured<\/a> and anxious clientsExercises can increase in intensity by adding resistance or weights. often use resistance bands or the Magic Circle (a small, lightweight ring) during seated work to move the whole body.How many minutes of chair Pilates a day is enough?<\/p>\n

It depends on individual circumstances, but 20-60 minutes is recommended, Nagy-Bhavsar explains. ‘But any movement is better than none.’ <\/p>\n

How to incorporate chair Pilates into your routine<\/p>\n

You can incorporate chair Pilates into your routine 2-3 times per week, either as a standalone workout or as a warm up or cool down. Focus on controlled movements, posture, and breathing, and gradually increase reps as control improves.<\/p>\n

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