Exercise Routing Using Pilates Ring Accupressure Mat Flat Resistance Band

This is a gentle workout that helps loosen stiff joints and tight muscles using items like foam rollers and stretchy bands, all while sitting or lying down. Perfect for days when moving feels tough – it’ll help you feel more flexible and relaxed without pushing too hard. Always consult with a healthcare professional before starting any new exercise program.

Equipment needed:

Accupressure Reflexology Mat
Aerobic Mat (or regular mat for extra cushioning)
Pilates Ring
Massage Foam Roller
Flat Resistance Band (Medium)

Warm-Up (5-7 minutes):

Foam Roller Upper Back Mobility

• Lie on foam roller perpendicular to spine
• Support head with hands
• Gently roll from mid to upper back
• 30-60 seconds
• Stop and breathe at tender spots

Standing Band Shoulder Mobility

• Hold flat band wider than shoulders
• Raise band forward and up
• Lower behind head if comfortable
• Return to start
• 5-8 slow repetitions

Routine (20-25 minutes):

Pilates Ring Inner Thigh Press (Lower Body)

• Sit comfortably in chair
• Place ring between knees
• Gently squeeze and release
• Hold 3-5 seconds each squeeze
• 2 sets of 8-10 repetitions

• Modification: Can be done lying down

Seated Ring Upper Back Squeeze (Posture)

• Hold ring in front of chest
• Arms straight
• Squeeze ring while pulling arms slightly apart
• Hold 3-5 seconds
• 2 sets of 8 repetitions

• Modification: Use lighter resistance band instead

Reflexology Mat Foot Mobility

• Sit in chair
• Place feet on mat
• Gently press and roll feet
• 30-60 seconds per foot
• Can wear socks if too intense

• Great for circulation and foot tension

Foam Roller Calf Release

• Sit on floor, legs extended
• Place roller under one calf
• Support with hands
• Small rolls up and down
• 30-60 seconds each leg

• Modification: Can be done against wall

Band-Assisted Ankle Mobility

• Sit with legs extended
• Loop band around foot
• Gently point and flex ankle
• Circle ankle slowly both directions
• 10-15 repetitions each foot

• Great for joint mobility

Cool-Down (5-7 minutes):

Mat Relaxation

• Lie on mat with knees bent
• Use pillow under head if needed
• Allow body to settle into mat
• Focus on breathing
• 3-5 minutes

Foam Roller Spine Alignment

• Lie on roller along spine
• Arms out to sides
• Breathe deeply
• 2-3 minutes

Important Notes:

Consider doing this routine when joints are least stiff (often mid-day)

Consult Your Healthcare Provider: Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.
Listen to Your Body: It’s crucial to pay attention to how your body feels during and after exercises. If any movement causes pain, adjust the exercise or skip it altogether.
Start Slowly: Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity. Take breaks whenever needed.
Focus on Form: Ensure you are using proper form to avoid further strain on your joints. Keeping movements slow and controlled is key. Stay within comfortable range of motion.
Hydrate