A strong immune system is key to sustained good health, yet stress and other factors can weaken your immune system. Here are 4 Pilates moves that mobilize lymph nodes and get your immune system going:
1: The Pilates relaxation pose
This exercise will help you to stay focused on the core principles of Pilates: Good alignment, holistic movement, and healthy breathing technique. Lie on a mat on your back, with your knees bent and your feet resting on the mat hip-width apart. Have a pillow or Pilates support under your neck to make sure it is aligned with your spine. Breathe deeply into your ribcage and breathe out.
Proper breathing technique stimulates the immune system. It is also thought that proper, deep breathing increases the levels of an inflammation-fighting protein called interleukin-10 in the body.
2: Neck rolls
Because there are lymph nodes around the neck area, gentle neck rolls can stimulate these nodes that are active in detoxifying the body.
While lying in the position described above, gently tilt your head back (with your chin upwards) and then tilt your head forwards, with your chin towards your chest. Repeat this five times.
Next, find the middle position where your head is neither tilted backwards nor forwards. While breathing out, roll your head gently to one side so you are looking over your right shoulder. Breathe in as you turn your head back to face centre. Then repeat the action on the other side. Complete the movement for each side 5 times.
3: Scarf breathing
This technique is recommended by Lynne Robinson, the founder of Body Control Pilates.
Take a staff or stretch band and wrap it around the lower portion of your ribcage, crossing the ends of the band in front of you and holding opposite ends of the band in each hand (if you’ve done so correctly, pulling your hands away from each other will tighten the band).
Pull your scarf or band tight gently. This will help you feel where your ribcage expands with the breath better. As you breathe in, focus on your back and sides. Remember to breathe in through your nose and keep your shoulders tension-free. On exhaling, breathe out from the bottom of your lungs.
4: Toe Taps
Besides maintaining optimal breathing, it also helps to have a strong core. A strong core will help to prevent physical injury, which is also key to sustained wellbeing.
Lying on your back on your mat, face up and knees bent (as for the relaxed position in the first exercise), float your legs to a 90-degree angle one at a time (as though you were sitting on an imaginary chair). On each exhale, alternate tapping the toes of your left or right foot to the mat. Inhale with every leg raise back to the chair position.
Practice these simple moves often and you will reap the immune-strengthening benefits of regular Pilates practice. If you’d like to join a beginners’ Pilates class, contact Envigour Pilates today.
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