Why Do Teenagers Need Pilates?
If you had to describe a typical teenager’s posture, what would you mention? Hunched shoulders, leaning on one leg, head hanging forward, rounded arms… that doesn’t sound optimistic! Joseph Pilates said, “You are only as young as your spine is flexible.” Viewed through the lens of these words, one could say that many modern teenagers are physically 60-year-olds…
Pilates comes to the rescue – an easy and accessible method of exercise that is now needed by teenagers more than ever – after months of inactivity, tedious studying, and social interactions mainly online, through a screen. Recent studies have shown that 62% of girls engage in less physical activity than before the pandemic – and the impact of a lack of movement on their posture is clearly visible.
HOW CAN PILATES HELP TEENAGERS?
Pilates is a great option for all teenagers. It offers easy-to-perform exercises without the element of competition and is perfect even for those who avoid sports. It also has the advantage over general exercises in that it teaches harmony between the mind and body – it shapes concentration, memory, and focus. When teenagers adapt to the principles of Pilates, they will learn to work on themselves and lead a happy, healthy, active life.
Teenagers face many issues related to posture and muscle function. Here are the most common:
- dominant back extensors,
- lack of lumbar and pelvic stability,
- tight chest muscles leading to rounded shoulders,
- weak lower trapezius and serratus anterior,
- thoracic spine held in flexion,
- overworked neck extensors,
- breathing with the upper body.
There are also noticeable differences between genders – boys are often inflexible in the lower body, resulting in short, stiff muscles, while girls are often tight and weak in the upper back and shoulders. Fortunately, these issues can be addressed with appropriate Pilates exercises. It is also worth noting that regularly practicing Pilates can be an opportunity for a teenager to enter the trendy world of fitness and find a group of valuable peers.
5 BEST PILATES EXERCISES TO IMPROVE POSTURE AND STRENGTH:
- Wall roll down
Stand by the wall, take a breath, and slowly, vertebra by vertebra, exhale and lean forward. Relax the tension, completely letting go of your arms and neck. Be careful not to lean from the hips – keep the pelvis in a vertical position, drawing the abdominal muscles up and in. Inhale again and, exhaling, slowly return to a standing position, vertebra by vertebra.
- Clam arms
Lie on your side on the mat with your hips and knees bent, arms in front of you, palms together. Slowly rotate your torso, moving the upper arm and head to the other side while following the movement of your hand with your eyes. Continue the movement until you completely transfer your arm to the other side. Avoid twisting at the hips. Repeat the exercise several times on each side.
- Standing swimming
Stand with slightly bent legs hip-width apart. Raise one arm up while simultaneously leaning back with the opposite leg. Return to the starting position, then raise the other arm and lean back with the opposite leg. Perform 10 repetitions, maintaining a smooth pace.
- Lower body stretch in lying position
Lie on your back on the mat. Grab your thigh with both hands and pull your leg towards your chest. While lying on your back, use a towel or scarf to slowly straighten your leg. Flex your foot for a deeper stretch, keeping your tailbone on the floor. Bend your knee and release. Return to the starting position and do the same with the other leg. Avoid arching your back – stay neutral.
- Standing wall push
Stand in front of the wall, feet shoulder-width apart, and place your hands against the wall. Your hands should be wider than your shoulders. Without lifting your feet off the ground, lean towards the wall and then push away from it. You can modify the exercise by changing the width of your hand placement, standing on one leg, or in a lunge position.
HOW TO ENCOURAGE TEENS TO PRACTICE PILATES?
Encouraging young people to exercise can be challenging. Here are some tips to make Pilates appealing to teenagers:
- add props to the exercises – softball balls, wobblers, spiky balls, and bands – these gadgets effectively encourage young people to try,
- introduce partner training to encourage social interaction,
- start with simple movements, progressing to more complex, coordinated, and choreographed sequences,
- incorporate standing work – teenagers sit enough in school,
- use rhythmic work to keep the brain engaged,
- play background music during exercises. Allow teenagers to add their own songs to the playlist to make them feel included,
- maintain a fast pace of the class to avoid boredom,
- use verbal cues instead of touch.
Pilates teaches teenagers good movement patterns, helps maintain joint health, and ensures balanced muscle development. Working with teenagers is a challenge, but it also brings great satisfaction. Watching children transform into young adults, shaping their minds and bodies, is a true privilege!
I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.