Can Pilates help IBS sufferers…
As an individual that has had this condition all my teen/adult life I can say for sure that Pilates has been my saviour!
This last couple of weeks I have suffered with a severe bout of Irritable Bowel Syndrome. I thought now would be a good time to offer a few useful exercises to perhaps help others in the same camp!
Pilates can potentially help manage symptoms of Irritable Bowel Syndrome (IBS) due to its focus on core strengthening, gentle stretching, and stress reduction. Here's how Pilates might benefit individuals with IBS:
Core Strengthening: Pilates exercises emphasize strengthening the core muscles, which can improve gastrointestinal motility and support digestion. A strong core can help alleviate some of the physical discomfort associated with IBS.
Gentle Movement: The low-impact, controlled movements in Pilates are gentle on the body and can help reduce the physical stress that might exacerbate IBS symptoms.
Stress Reduction: Stress is a known trigger for IBS symptoms. Pilates includes breathing exercises and mindfulness practices that can help reduce stress levels, potentially leading to fewer IBS flare-ups.
Improved Circulation: The exercises in Pilates promote better blood flow, which can enhance overall gut health and function.
Enhanced Body Awareness: Pilates helps increase awareness of body movements and postures, which can aid in identifying and avoiding movements or positions that might trigger IBS symptoms.
Suggested exercises to help with IBS
Always listen to your body and how it responds to each exercise and avoid any movements that cause discomfort.
Drink plenty of water before and after your Pilates sessions to aid digestion.
Consistency is key to reaping the benefits of Pilates for IBS. Aim for regular, short sessions rather than occasional long workouts.
1. Breathing Exercises
Diaphragmatic Breathing: Focus on deep, controlled breathing from the diaphragm. Lie on your back with knees bent and place one hand on your chest and the other on your abdomen. Breathe deeply so that the hand on your abdomen rises more than the one on your chest. This helps reduce stress and improve digestion.
2. Pelvic Tilts
How to Do It: Lie on your back with knees bent and feet flat on the floor. Inhale and arch your back slightly off the floor, then exhale and press your lower back into the floor. Repeat several times.
Benefits: This exercise strengthens the lower abdominal muscles and promotes gentle spinal mobility.
3. Knee Folds
How to Do It: Lie on your back with knees bent and feet flat on the floor. Exhale and slowly lift one knee towards your chest, then inhale and lower it back down. Alternate legs.
Benefits: Knee folds help engage the core and improve blood flow to the abdominal area.
4. Spine Stretch Forward
How to Do It: Sit tall with legs extended in front of you and feet flexed. Reach your arms forward and slowly roll down through your spine, reaching towards your toes. Hold for a few seconds, then roll back up to a seated position.
Benefits: This stretch aids in spinal flexibility and can help relieve tension in the lower back and abdomen.
5. Cat-Cow Stretch
How to Do It: Start on your hands and knees. Inhale, arch your back (cow position), and lift your head and tailbone. Exhale, round your spine (cat position), and tuck your chin to your chest. Repeat several times.
Benefits: This movement improves spinal flexibility and stimulates abdominal organs.
6. The Hundred
How to Do It: Lie on your back with legs in tabletop position (knees bent at 90 degrees). Lift your head and shoulders off the mat and pump your arms up and down while inhaling for five counts and exhaling for five counts. Continue for ten cycles.
Benefits: This classic Pilates exercise enhances core strength and promotes better circulation.
7. Leg Circles
How to Do It: Lie on your back with one leg extended toward the ceiling and the other leg bent with the foot on the floor. Draw small circles in the air with your extended leg, then reverse direction. Switch legs.
Benefits: Leg circles improve hip mobility and engage the lower abdominal muscles.
8. Child’s Pose
How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward on the mat, resting your forehead on the floor. Breathe deeply and hold the position for several breaths.
Benefits: This restorative pose relaxes the body, reduces stress, and gently stretches the lower back and abdomen.
Dates
No Studio/Public Classes from 25th June-1st July (Glastonbury week!)
Summer Social - Friday 19th July
Term ends 31st July restarts 2nd September
Steventon Studio Classes in August- 6th- 21st August
Diamond Leg Lowers
In class last week I introduced this advanced exercise- a killer on the core and works the buttocks too. I’ll be adding to my App - in the meantime here is a quick recap for those that want to have a go at home.
Mat Availability
Wednesday Evening at Fleet Meadow- 3 spaces available from 12th June
Thursday Early Evening class at All Saints in Didcot- 2 spaces left
Ed Mylett is fast becoming one of my favourite speakers! Absolutely loved this talk with Robin Sharma- hope you do too x
This episode is packed with actionable strategies and thought-provoking ideas that will challenge you to rethink how you live and work including:
The five “PENIM FORCES” that guide our lives
Why small steps make a huge difference
Living with a sense of URGENCY
How to generate peak experiences that enrich your life
Generating wealth beyond money
Strategies for living life on your own terms
The power of “going ghost”
Sharpen your daily routine with Robin’s MVP strategy—Meditation, Visualization, and Prayer
Wishing you all a happy June ahead!
I look forward to a great month with you all in the Studio and within our Group Classes together x