Our expert notes that if you are experiencing joint pain, it’s important to seek medical guidance before beginning any type of exercise. “Once cleared to participate, dynamic stretching with mat Pilates-inspired movements can be an excellent way to help reduce discomfort and improve mobility,” she says.
Joint issues can range from mildly irritating to downright painful, making it difficult to move around and use your full range of motion without triggering soreness.
While the last thing you feel like doing when experiencing pain like this is to move around, it might help alleviate some of your symptoms.
“Dynamic stretching uses controlled, movement-based exercises that guide the joints and muscles through a gentle, full range of motion,” says Jill Drummond, Pilates instructor and director of programming and education at BODYBAR Pilates.
Drummond explains that joint pain can have a variety of causes, ranging from acute injury to chronic health conditions.
“Some common causes include injury or overuse, degenerative or age-related changes, muscle weakness or imbalances, postural dysfunction and poor movement mechanics, sedentary lifestyles, or medical conditions,” she says.
Thankfully, if you do experience joint pain, gentle movement can often help. It can lubricate the joints, warm up the muscles, and stretch out any stiff areas that might be causing your pain.
“Dynamic stretching through mat Pilates is an excellent way to counter muscle weakness and imbalances, postural dysfunction and poor movement mechanics, and overcome a sedentary lifestyle,” explains Drummond.
Here are Drummond’s top five exercises to help with any joint pain you may be experiencing.
1. Dynamic inner thigh and IT band circle stretch
Sets: 1-3 Reps: 10-12
“Begin your workout by lengthening the hamstrings, releasing the IT band and opening the hips,” says Drummond.
- Lie on your back and place your working leg inside a Magic Circle (or loop a towel around your foot), holding the circle with the same-side hand.
- Bend your opposite knee and place the foot on the floor.
- Extend your working leg toward the ceiling to lengthen the hamstring, then open it out to the side for an inner thigh stretch.
- Draw your leg across your body, past your hip, to target the IT band. Move slowly and with control through the full range of motion for a safe, effective dynamic stretch.
2. Saw
Sets: 1-3 Reps: 10-12 each side
“Saw lengthens and strengthens the hamstrings, obliques, and back muscles,” says Drummon. “Bend the knees slightly if needed.”
- Sit up straight on the floor with your legs open, feet slightly wider than hip-width.
- Extend your arms out to the sides at shoulder height, then rotate your torso to the right. Gently round your spine as you engage your core, reaching your pinky finger toward the opposite pinky toe.
- Return to upright, untwist to the center, and repeat on the other side.
3. Runner’s lunge
Sets: 1-3 Reps: 10-12 each side
“This athletic mat Pilates-based movement opens the hips, a common place of joint pain and tightness.”
- Start in a high plank position on your hands and toes.
- Step your right foot forward, placing it just outside your right hand.
- Lift your chest and sink your hips toward the floor to stretch the hip flexor of the extended leg.
- Step your foot back to high plank and repeat on the other side, moving dynamically from side to side with control.
4. Swan to child’s pose
Sets: 1-3 Reps: 10-12
“Next, we target the core, spine, shoulders, neck and chest with swan to child’s pose. Move with your breath to optimize length and opening.”
- Lie on your stomach with your hands palm down on the floor under your shoulders.
- Press down through your hands to lift your chest, stretching your abdominal muscles.
- Press your hips back toward your heels into child’s pose, reaching your arms forward.
- Return to the starting position and repeat, flowing from one movement to the next in rhythm with your breath.
5. Dynamic mermaid stretch
Sets: 1-3 Reps: 10-12 each side
“This stretch targets the obliques, abdominals, back and shoulders,” says Drummond.
- Sit in a Z-sit position, with one leg in front of you and the other behind, with your knees bent.
- Reach up and over into a side bend, keeping your hips grounded on the mat.
- Return to the center, then repeat the stretch to the opposite side.
Jill Drummond is the director of programming and education at BODYBAR Pilates. She has a degree in kinesiology, certifications as a Peak Pilates and BODYBAR Pilates Instructor, and credentials from NASM and ACE as a Personal Trainer.
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