6 Minute PHitness – Pilates Exercise for Pulmonary Arterial Hypertension

[Video title—6 Minute PHitness – Pilates Exercise for Pulmonary Arterial Hypertension]

[Disclaimer: NOT FOR MEDICAL USE

Please consult with your physician or healthcare provider before performing any of the videos to make sure it is appropriate for your needs. Do not perform any of the videos if your physician or healthcare provider advises against it. These videos are offered for educational purposes only and do not substitute for, nor replace professional medical advice, diagnosis, or treatment. If you engage in these videos, you agree that you are doing so at your own risk. IN THE EVENT OF A MEDICAL EMERGENCY, PLEASE CALL EMERGENCY SERVICES IMMEDIATELY.]

Welcome to 6-Minute PHitness, a low-impact workout where the only thing you’ll ever need is your own body resistance, a chair or two, and six minutes. Let's get PHit!

[On-screen text: hundreds]

Sit on the edge of the chair, palms flat to the front, hinge back and rest shoulders on the top of the chair, feet hip-width, heels lifted. Slowly pump the arms. Inhale for four counts. Exhale for four counts. On every exhale, pull the abs tighter to the spine, hollowing through the core. As you inhale, work to keep the abs pulled back, getting tighter as you exhale.

Option to stay here or double time pump the arms as you cut your breath in half. Emphasis of the pump is down, down. Keep the force of the exhale and the abs held tighter as you inhale. To make it harder, at the feet, alternate lifting the toes off the floor to a full flex, feeling more work diagonally across the abs. Peel the toes back to the shin and press harder into the floor. Feel the stretch and the squeeze of the calf with every movement for added lower bodywork.

For the greatest challenge, lift both toes to full flex, rounding the waistband closer to the chair. Think of the hip bones touching the rib cage. Keep breathing as you feel the tops of the thighs start to fatigue.

[On-screen text: twists]

Sit up at the edge of the chair, feet hip-width apart, flat. Cross your arms over your chest, elbows relaxed and rested on the body. Inhale. Exhale. Take a few deep breaths to slow the heart rate. To twist, take a big inhale. As you exhale, rotate the rib cage. Empty the lungs and feel your waistline tighten. Work to keep the back straight, chest lifted, moving from below the rib cage. The harder you exhale, the tighter the waist.

To make it harder, place the fingertips on the tops of your shoulders, elbows wide. Continue to exhale as you twist. Inhale back to center. Focus on pressing the elbow back as you twist. Feel the waist getting smaller as the chest stays open.

For the greatest challenge, place the hands behind the head. Elbows stay wide. As you exhale and twist, lift the knee to the chest. Keep the chest open with a focus on the elbow pressing back. Sit tall each time before switching sides.

[On-screen text: single / double leg stretch]

Sit on the edge of the chair, palms flat to the front. Hinge back and rest shoulders on the top of the chair. Feet hip-width, heels lifted. As you exhale, pull your knee into your chest, abs low to the spine. Inhale, extend the leg straight forward, keeping the abs pulled tight, toes pointed. For more of a challenge, release the arms forward, energy through the fingertips.

For the greatest challenge, reach the arms overhead as the leg extends and swoop around to reach past the ankle. Work to keep the waistband low to the chair, abs back to the spine, replace the foot, and switch sides. Keep the energy through the toes as you extend the leg. Feel the hip bone stay lifted to the rib cage, abs low.

Again. The harder you exhale, the lower the abs.

[On-screen text: single / double leg stretch] Seated back extension.

Sit up at the edge of the chair, feet hip-width apart, flat. Cross your arms over your chest, elbows relaxed and rested on the body. Take a few deep breaths to slow the heart rate. Inhale, hinge flat back from the waist. Catch yourself at an angle, head in line with the spine. As you exhale, use the force of the breath to lift your body back to straight, abs pulling tight.

Feel your abs and lower back working together to achieve this movement. To make it harder, place your fingertips on your shoulders and extend one leg, foot flexed. Switch legs. Work to keep elbows wide, head in line with the spine. Feel the stretch down the hamstring.

For the greatest challenge, place hands behind the head, both legs straight, feet flexed. With a smaller range of motion, focus on the exhale to the top. To stretch, sit to the edge of the chair, clasped hands and lean back opening the chest.

Sit tall, twist side to side, feeling the stretch in your core and lower back.