Back and disk problems are more prevalent as you age. At 64, it's not too late to start strengthening your core muscles in order to support your spine. Pilates strengthens your core. Water exercise reduces swelling and allows full range of motion. Consult your doctor about participating in exercise before you begin.
The Belly Scoop
The primary purpose for this Pilates exercise is to contract your deepest abdominal muscle called the transversus abdominis. This muscle provides support to your spine from your abdominal wall. Lie flat on your back -- if it hurts to straighten your legs, bend them and place your feet on the floor. Raise your arms over head, inhale and expand your ribcage out to the sides. Exhale and compress your ribs and entire stomach down into your spine. Feel your whole spine come in contact with the mat. Repeat this exercise six to 12 times. This is a gentle exercise that should be pain free. If you experience pain in your spine, discontinue.
Picture Frame
This exercise is called the Picture Frame, it is next in progression to these pre-Pilates movements. Remain in the same position as the Belly Scoop. With arms overhead, inhale and expand your ribcage out to the sides. Exhale, reach your arms down your body, raise your torso and pretend to blow a birthday candle out in your belly button. Look down your body to see your ribs and abdomen compress downward. Inhale and return to the starting position. Exhale, reach and look through the frame of your arms to blow out the candle. Repeat this exercise six to 12 times. You have now included another abdominal muscle called rectus abdominis. Again, if you experience back pain, discontinue.
Modified Pilates Swim
Your spine health is reliant upon body balance. That means if you strengthen one muscle group, you must also strengthen its opposing muscle group. Roll over to your stomach to exercise your back muscles. Reach your arms out straight ahead. Lift your right arm up into the air six to 12 times, then rest it down. Next, lift your entire left leg up into the air six to 12 times, then rest it down. Now lift your left arm up into the air six to 12 times and rest it down. Finish by lifting your right leg up into the air six to 12 times and rest it down. Do three forward pelvis tilts by tucking your tail bone down toward the mat. Inhale and expand your ribcage out to the sides. Exhale and lift and hold all four arms and legs up off the mat, like Super Man. If you experience spine pain, discontinue.
Water Exercise
Water has two properties that help you with your back: buoyancy and hydrostatic pressure. If you exercise in waist deep water, buoyancy decreases gravity by 50 percent. If you exercise in water above your nipple line, buoyancy decreases gravity by 85 percent. If you exercise in neck deep water, gravity decreases by 90 percent. Therefore, your spinal disks will be under less pressure while you exercise in water. The property of hydrostatic pressure means that water surrounds you and presses gently on you. This gentle pressure creates circulation and helps remove edema or swelling. With buoyancy and hydrostatic pressure at work, you can exercise with more range of motion in water. Water walking is the best place to begin. Walk 20 to 30 minutes, three times a week. Walk forward, sideways and backward. Try forward lunge steps alternating legs. Do side squats. Jog forward, backward and sideways. If your back adjusts to these exercises, consider starting a water aerobics class.
References
- "YMCA Water Fitness for Health"; YMCA of the USA; 2000
- "The Pilates Body"; Brooke Siler; 2000
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