Is this workout safe and appropriate for everyone?
Mackay, who works with orthopedic patients, designed this routine to be safe and appropriate for as many people with RA as possible. Still, you should get cleared by your doctor before you try this or any other new workout.
What equipment will I need?
For this particular routine, you only need a mat or another comfortable surface to perform the movements on. But if you have a stability ball, Pilates ring, or resistance bands handy, you can use them to make some exercises more challenging (when you’re ready).
How do I warm up?
The movements in this workout are gentle enough that you don’t need to warm up. But if you want to, start with some knees-to-chest stretches, Mackay says. Lie on your back with your knees bent and feet on the floor. Bring one knee at a time toward your chest. Hug your arms around your lower legs, interlacing your fingers to gently pull your knees closer toward your chest until you feel a stretch in your lower back. Hold for a few seconds, then lower your feet to the floor. Repeat a few more times until you feel loose and ready to begin.
How often should I do the workout?
Do this routine one to two times a week as part of a well-rounded routine that also includes resistance training, stretching, and cardio. While Pilates builds strength, it shouldn’t entirely replace more traditional forms of strength training. “I typically advise a well-rounded [weekly] exercise program that includes cardiovascular exercise for one to two days, traditional strength training for one to two days, and activities that focus on balance and flexibility, such as Pilates, for one to two days,” Murugesan says.
