Bursitis and Pilates

Bursitis is inflammation of a bursa, which is a fluid-filled sac that reduces friction and provides cushioning between bones, tendons, and muscles. There are many different types of bursitis, each named after the bursa that is inflamed. Some of the most common causes of bursitis are overuse, injury, and arthritis.

Here are some Pilates exercises that are beneficial for different types of bursitis:

Wrist circles:  start with your arms extended in front of you with your palms facing down. Slowly make small circles with your wrists, gradually increasing the size of the circles. Continue circling your wrists for 10-15 seconds in each direction.
Triceps extensions:  stand with your feet shoulder-width apart and your arms behind your head, with your elbows bent at a 90-degree angle. Inhale and exhale to engage your core muscles and extend your arms straight back. Hold for a few seconds, then slowly lower your arms back down.
Hip bursitis:

Side leg lifts:  stand with your feet shoulder-width apart. Slowly lift one leg out to the side, keeping your leg straight. Hold for a few seconds, then slowly lower your leg back down. Repeat with the other leg.

Hamstring stretch: This exercise helps to improve flexibility in the hamstrings, which support the knee joint. To do the hamstring stretch, sit on the ground with your legs extended in front of you. Bend forward at the waist, reaching your toes with your hands. Hold for a few seconds, then slowly relax.
Calf stretch: This exercise helps to improve flexibility in the calf muscles, which support the knee joint. To do the calf stretch, stand facing a wall with your hands on the wall at shoulder height. Place one foot in front of the other, keeping your back heel on the ground. Lean forward until you feel a stretch in the calf of your back leg. Hold for a few seconds, then slowly relax.

If you are new to Pilates, it is important to find a qualified Pilates instructor who can teach you proper form and technique. This will help you to avoid injury and get the most out of your Pilates workouts.

Please check with a doctor before starting any exercise program.