Armchair Pilates was designed for people who need to avoid joint pain, which also incorporates the basic Pilates principles. Many people cannot do Pilates on the floor or on mats, so Armchair Pilates was designed for a seated position in a regular chair or wheelchair. A small pillow is used when doing lumbar exercises to lengthen and strengthen the back. The goal is to support the back when working the abdominal muscles.

The full-body workout targets the joints that are used most often, such as the ball and socket, and it will increase the range of motion and enhances body awareness to help prevent falls and pain. The recommended routine should be tree days a week, starting at 15 minutes and build up to an hour.

Back pain and strain become more apparent with age. Pilates can help minimize this pain and enhance optimal posture and maintain the natural curves of the spine. The Spine Stretch Forward exercise promotes awareness of the spine and how the ab muscles, in conjunction with the deep spinal muscles, keep the spine healthy.

Sit near the front of your chair, spine and pelvis as neutral as you can, feet flat on the floor, hands on your knees. Breathe in to sit up tall. Breathe out as you flex forward, leading from the top of your head and still working your abs. Breathe in to stay; breathe out to roll up through your spine, leaving your head until last. Repeat 3 times.

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