Living with ME/CFS can be an overwhelming challenge, especially when the simplest movements become a formidable task. In the early stages of my journey with ME/CFS, I found solace and strength through Pilates exercises, all lying down or in a seated position in order to conserve energy. These gentle yet effective movements not only helped me regain physical stability but also provided a much-needed mental sanctuary.

In this article I’ll share eight Pilates exercises that played a crucial role in my recovery, each accompanied by step-by-step instructions and a video to guide you through the routine.

Lie on your back with knees bent and feet flat on the mat. Inhale deeply, and as you exhale, engage your core muscles to tilt your pelvis upward. Hold for a moment, then release back to the starting position. Repeat for 8-10 reps.

A nice continuation from the previous exercise – as you exhale and tilt your pelvis, this time lift your hips into the air. Press both feet firmly into the ground and draw the knees forward. Lower your hips back down and repeat for 8-10 reps.

Hold the glute bridge position and start with both arms in the air, above the shoulders.  Extend one arm behind your head while the other reaches forward to the ground. Maintain a stable bridge position, engaging both glutes and core. Hold for 15-20 seconds. Repeat for a second set. 

Lie on your back, hands supporting your head. As you exhale, lift your head, neck, and shoulders off the mat, adding a single leg extension for an extra challenge. Inhale as you lower back down. Aim for 8-15 reps.

Kneel on the mat, hands behind your head. Inhale as you extend your elbows back and open the chest. Be careful not to extend so far that arch your lower back or flare the ribs. Exhale to round your upper spine, pull your belly button in and tuck your chin to your chest. Repeat this flow for 8-10 reps. If kneeling is uncomfortable, try the same movements in a cross-legged or standing position.

Sit on the mat with your legs in a kneeling or cross-legged position. Twist your torso to one side, placing one hand behind you for support and the other on your outer thigh. Hold the twist for a couple of seconds, then switch sides. Repeat for 2-3 sets.

Stay in the same seated position. Inhale, reach both arms out in a ‘T position’. Exhale to place on hand down to bend sideways over your leg. Hold the stretch for a few seconds and return to the starting position. Repeat on both sides for 2-3 sets.

Similar to the last one, but in a different seated positon. Sit with your legs folded to one side, so that one foot is resting on your opposite knee. Inhale, reaching one arm overhead, and exhale, bending towards the opposite side. Hold the stretch for a few seconds. Switch sides and repeat for a balanced stretch.

You can watch the Pilates exercises in action in this short video.

I have also created a 13 minute guided Pilates workout which you can watch on YouTube.

Give these a go and please feel free to reach out to me via instagram for any help or questions. The focus on controlled movements and mindful breathing will not only help to rebuild your physical strength but also provide a therapeutic focus for your mind. Remember, start slowly, listen to your body, and gradually increase the intensity as your strength improves. 

• 4 gentle exercise videos for chronic fatigue
• Why Pilates was crucial to my ME/CFS recovery
• 3 gentle stretches to release tension