Hello my Friend,
Lately, I’ve been receiving lots of requests for a specific routine to boost the immune system and detoxify the body. Millions of people worldwide are currently forced to stay at home in quarantine in the fight against coronavirus, and at this challenging time, I would like to put together a small routine that you can do anytime you feel a bit under the weather, to boost your immune system, increase your flexibility, and calm down your nervous system.
As a Pilates instructor, I can tell you that doing Pilates is a great way to boost your immune system thanks to the breathing technique it teaches. In addition, it helps to improve circulation and to alleviate back pain in particular when we have a sedentary lifestyle.
How does Pilates improve the immune system?
Pilates helps to alleviate stress. When we are stressed, our immune system suffers and we are more susceptible to infections.
The lymphatic and respiratory system plays a key role in the workings of the immune system and by including a gentle Pilates routine you can boost this!
Practicing a rhythmical series of exercises focused on strength and flexibility during a Pilates routine, the blood flows and helps the lymphatic system circulate. The lymphatic system is moved by breathing, by walking and by the muscles in action, so you can see how everything works perfectly together. Check out more of my workouts at the online Shapes Studio.
Below is a quick stretching routine to boost your immune system – you can add it to every workout
Start with breathing: Sitting position or lying down- breath in through the nose and out through the mouth. Feel your belly going gently towards the spine and feel the abdominals contracting.
Knee to forehead: Lie on your back with one heel on top of the knee and place your hands on your hamstrings. Take a deep breath in through the nose and, as you exhale, lift your head and shoulders. (Repeat this 5 to 8 times)
Benefits: Improve gallbladder health, improve fat metabolism, stretch hip and glutes.
Lateral bend: Stand with your feet together, grab wrist with the opposite hand and, as you exhale, bend your spine towards one side and then the other. (Repeat this 10-20 times)
Benefits: liver detoxification, activation of oblique muscles, mobilisation of the spine
Thigh stretch at wall: Start on your knees with your pelvis above your knees and shoulders above your wrists. Bring one foot up against the wall and gently lunge forward. As you push towards the front leg, keep pushing the foot against the wall. Try to contract and feel the stretch for 5 seconds and then come back to the starting position. (Repeat this 5-8 times)
Benefits: Stomach detoxification, decrease or eliminate muscular pain, hip flexors and quadriceps stretch
Chair pull down: Standing facing the back of the chair with both hands on top of the chair, push your hips back as you keep the resistance in your arms and head down. Exhale to push down, inhale to come back to the starting position. ( repeat this 5-8 times)
Benefits: Improve health of your heart and blood flow.
Leg extension: Lie on your back, place one foot into the band. Push your tailbone into the floor and reach your heel up (imagine you want to reach the sky with your heel).
(Keep the leg extended for 10 seconds, then bend and repeat again for 5-8 times)
Benefits: Health of your brain, central nervous system and improves hamstring flexibility.
Child pose: On your knees, sit your bum on your heels. Knees opened so you can relax your hips. Press into the floor with your arms as you push your bum back.
(Stay in this pose from 10 to 30 secs)
Benefits: Improve health of your skin, improve the external immune system (which includes your skin, and helpful bacteria)
Wall roll down: Lie on your back with your feet against the wall and knees bent. Roll up as you exhale by pushing your feet into the floor and engage your glutes. Inhale on the way down, rolling into the spine.
Benefits: improve health of the spleen, internal immune system (which includes white blood cells and the antibodies they produce) and spine mobilisation.
Please let me know if you have any questions,
I look forward to hearing from you and please take care 🙂
Reference: The genius of flexibility, Bob Cooley