By Shellie L. Rosen, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
Are you looking for well-designed, low-impact exercises to gently increase strength, balance, muscle tone, and flexibility? Have you considered Pilates or Barre? These forms were developed as therapeutic exercises for recovering from illness and injury, offering buildable levels of practice.
Pilates and Barre are often compared to yoga but are very different. Pilates and Barre movements may be more suitable for people with back, hip, and knee injuries looking for guided movement to slowly rehabilitate without risking a new injury or accident. Although yoga has become known as a form of exercise, the original postural intentions are a form of religious worship using body shapes for spiritual transformation. A potential danger with yoga can be the goal of achieving a whole-body shape without enough attention to vulnerable joints and tendons. Learning the origin story of Pilates and Barre may open up an alternative low-impact exercise for you.
Joseph Pilates developed “Pilates” in the early 20th century to combat his many illnesses. He created a set of practices with precisely controlled movements to build body awareness for greater health. He shared his techniques with soldiers, dancers, and athletes to help them develop strength and flexibility. Pilates struggled with muscular and respiratory conditions, so he incorporated breathwork into his workouts and taught that proper breathing and posture were essential to vibrant health.
Initially, Joseph Pilates used springs attached to bedridden patients’ beds to help them recover. The design would later become what is now known as a “Pilates Reformer,” a bed-like table with a padded moving platform and tension bands for legs, arms, and abdominal exercises. Many movements can be conducted on a padded mat on the floor using tension bands, exercise balls, and light weights. Pilates is a suitable and beneficial workout for recovering from any illness or injury because the level of challenge is adjustable. There are many similarities between Pilates and physical therapy.
Barre is similar to Pilates but focused around a ballet bar (also called a ballet barre). Lotte Berk, a German-born Jewish dancer, moved to London and experienced a back injury in the late 1930s. Using her experience and knowledge of dance, she developed rehabilitation techniques to heal herself. She began The Lotte Berk Studio in 1959 to teach the stretching and elongating of muscles with isometrics. Berk’s workouts benefitted those healing from injuries but became famous for how it helped with body sculpting. Barre movements rely on a ballet bar. However, a chair or table at home is a common substitute.
Pilates and Barre are incredibly approachable. These no-nonsense exercises can be an excellent form of movement-based recovery from an illness or injury within a group setting, with a trainer, or with online instructive support. Use the word “senior” or “chair” in front of “Pilates” or “Barre” in your search for courses online to get specific to your needs. Simple things can make a big difference when it comes to rehabilitating health. The movements in these exercises can build strength around a bad knee, back, hip, or shoulder. Abundant blessings to your healing, strengthening, and low-impact workouts!
