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Pilates

Chair-and-bed Pilates after a stroke: a 20-minute class that protects your weaker arm

Trunk exercises improve trunk control and balance after a stroke, and small Pilates trials found better balance and walking tests. This class keeps your weaker arm supported throughout: it works your trunk and breathing sitting down, your legs and balance standing at a chair if you can, and adds an optional block on a bed or mat. Use it alongside the exercises your therapist sets and your walking practice, never instead of them, and stop on a tired day.

20 minBeginner17 movesA bench or box · Something with weight · A wallAbs · Back · Shoulders · Hip flexors · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Sit and breathe

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoWeaker arm resting on a cushion or tableHarder: Roll-up (Pilates)
  2. Seated upper-back lift (sit tall, shoulders back)3 to 5, each held 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall, breathe out as you liftEasier: Elbows backHarder: Prone Y-T-W raises
  3. Thoracic rotation5 each side
    Beginner · 3D demoSmall and slow, feet flatEasier: Side-lying open bookHarder: World's greatest stretch
  4. Seated overhead side bend2 each side, holds of 10 to 20 s
    Beginner · Back, Abs · 3D demoReach up with the stronger arm; the weaker arm rests on your lapHarder: Overhead lat stretch at a bench (elbows on the bench)

Arms, as your therapist allows

  1. Table slide (seated forward reach)10 slow
    Beginner · Shoulders, Back · 3D demoWeaker hand on a towel on the table; no pullingEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)
  2. Breath reach5 breaths
    Beginner · 3D demoStronger arm only, unless your therapist agreesHarder: Slow breathing (6 breaths a minute)

Legs, sitting

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoWeaker leg as high as it comfortably goesHarder: Standing march
  2. Seated knee extension (chair)8 each leg
    Beginner · Quads · 3D demoWeaker leg firstEasier: Quad set (static quads)Harder: Leg extension

At the chair, optional

  1. Sit to stand from a chair5 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoPush through both feetEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoStronger hand on the chair backEasier: Seated marchHarder: Standing band hip flexion
  3. Semi-tandem stance3 holds of 10 s
    Beginner · Calves, Hip abductors · 3D demoSomeone nearbyHarder: Tandem stance and heel-to-toe walk
  4. Wall side leg lift (standing side kick at the wall)6 to 8 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoA small lift on the weaker side at firstHarder: Lateral band walk, band at the feet

Bed or mat, optional

  1. Supine heel slide10 each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoWeaker leg firstHarder: Hip windshield wipers
  2. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoHead down, weaker arm on a pillowEasier: Supine heel slideHarder: Dead bug heel taps
  3. Pelvic tilt into bridge6 slow
    Beginner · Glutes, Abs, Hamstrings · 3D demoFeet hip-width; don't let the weaker knee fall inHarder: Glute bridge
  4. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoSmall and slowEasier: Supine heel slideHarder: 90/90 switch
  5. Clamshell8 each side
    Beginner · Hip abductors, Glutes · 3D demoLie on the stronger side firstEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Finish

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSitting or lyingHarder: Roll-up (Pilates)

Tips

  • Two or three times a week, in short blocks with rests on tired days. Keep up your walking and the exercises your therapist sets.
  • Never pull your weaker arm up with your other hand, let it hang, or lean on it, unless your therapist says you can. Stop any move that hurts your shoulder.
  • Breathe out as you work and never hold your breath. If your blood pressure is very high, check with your doctor before starting.
  • Standing work only with a chair back or wall to hold, and someone nearby if your balance is poor.
  • Call 999 for face weakness, arm weakness or speech problems, even if they go away: FAST.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the chair-and-bed pilates after a stroke: a 20-minute class that protects your weaker arm take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.