How Pilates Enhances Dynamic and Static Stability: Reducing Your Fall Risk

As the population ages, falls among older adults have become a significant concern. According to the NHS, falls are the most common cause of injury-related hospital admissions in the UK for people aged over 65 (NHS, 2023). This is especially the case if you have Osteoporosis, as falls can result in bone fractures, particularly of the wrist and hip. And we know with the current state and demand on our hospitals, we should do we all can to stay out of them.

However, falls are not confined to the elderly. Personally I sprained my ankle last year, in a seemingly simple ‘slide’ on Meditteranean ground whilst on holiday in Croatia. The subsequent months for me have been a deep dive into the foot and ankle and their rehabilitation. (Not only that, but the inherent relationship between foot, knee and hip - I’m a researcher - I can’t help myself)!

Whilst there are a variety of factors contribute to falls, a key aspect is the decline in both dynamic and static stability, which are essential for maintaining balance and preventing injuries.

This is where Pilates, a low-impact exercise method focusing on strength, flexibility, and body awareness, can play a transformative role.

Understanding Dynamic and Static Stability

Dynamic Stability refers to maintaining balance during movement, such as walking, turning, or changing positions (this might be in a sport such as Netball, Bowls, or Hockey, but it could equally relate to Gardening or Painting your living room (in that latest Farrow and Ball colour, or a version of). Dynamic stability relies on coordination between muscles and joints to adjust to shifts in the body’s center of gravity.

Digging, planting, and tree pruning, all require dynamic stability…..

Static Stability on the other hand involves maintaining balance while stationary, such as standing on one leg, or in a ‘Split stance’ with one leg in front of the other - you might think of this as your ‘balance’ which is maintaining your equilibrium (and essentially not falling over). It depends in part on the ability to engage core muscles and distribute weight evenly, but it also depends on your vision and your vestibular system ( your inner ear) speaking to your brain. It also, in part, depends on the mobility and adaptability of the foot.

Both types of stability are crucial for everyday activities and preventing falls. However, as we age, muscle strength, proprioception (awareness of body position), and balance tend to decline, increasing the likelihood of instability.

How Pilates Supports Stability

Pilates exercises are specifically designed to improve the core strength, flexibility, and balance that underpin both dynamic and static stability.

Some of the key principles we use:

Core Activation: The core muscles, including the deep abdominal muscles and pelvic floor, are integral to balance. Pilates exercises that add load to the body such as the Pelvic Curl, the Chest Lift and the Single Leg Stretch strengthen these muscles, providing a stable base for movement.

Improved Proprioception: Pilates emphasizes mindful movement and body awareness, which enhances proprioception. Exercises like Leg Circles or balancing on one leg teach the body to adapt to changes in position and maintain alignment.

Strengthened Lower Body: Strong legs and hips are essential for stability. Movements like Side-Lying Leg Lifts and Bridges target the glutes, hamstrings, and thighs, which are crucial for walking and standing stability.

Bridging is a great way to strengthen the lower extremeties, whilst also allowing for spine flexibility, and lengthening the hip flexors.

Enhanced Flexibility: Tight muscles can restrict movement and lead to falls. Pilates promotes flexibility through controlled stretches, such as the Roll Down, the Spine Stretch Forward and the Saw, reducing stiffness and improving the range of motion.

Balance Training: Many Pilates exercises, such as Standing Leg Lifts or the Plank with Shoulder Tap, challenge balance directly. Over time, this trains the neuromuscular system to react effectively to prevent falls.

Foot Mobility: The use of the band prior to leg circles is our opportunity to find inversion and eversion of the foot, as well as dorsi and plantar flexion.

The Evidence Behind Pilates for Fall Prevention

Reading and research - two of my favourite activities that support my work

Research supports the effectiveness of Pilates in reducing fall risk among older adults: A study published in Gait & Posture found that older adults who practiced Pilates improved their balance, gait, and functional mobility, all key factors in fall prevention (de Oliveira et al., 2019).A meta-analysis published in BMC Geriatrics concluded that Pilates is a safe and effective intervention for enhancing both static and dynamic balance in older populations (Granacher et al., 2013).These findings are particularly relevant in the UK, where fall-related injuries place a significant burden on the healthcare system.

Practical Steps for Incorporating Pilates

Beginner’s Series

If you’ve been advised to do Pilates (many health professionals are now well aware of its benefits), then it’s sometimes hard to know where to start.

My Beginner’s Series, available on my website will walk you through all the key foundations of the practice to build your knowledge and confidence, feel more at ease in your body, and find resilience and strength. Available here: https://www.positivepilatessolihull.co.uk/beginners-series

Online Membership

Once you are more confident in your practice, then consider my online memberhip - it’s a totally flexible plan that allows you to tailor your practice and find movement at time to suit you.

My online series allows you to search by category, so whether you’re looking for Balance and Stability, or a Nervous System Reset, (and much more imbetween) then this is for you.

As a first step, you can join my newsletter and get your free Glossary so that you can practicing with confidence. Available at: https://www.positivepilatessolihull.co.uk/newsletter

To conclude, by incorporating Pilates into your routine, you can improve both dynamic and static stability, reducing your risk of falls and enhancing your overall quality of life.

Start small, stay consistent, and enjoy the journey towards improved balance and confidence.

Sarah

xx

ReferencesNHS. (2023). Falls. Retrieved from https://www.nhs.uk/conditions/falls/

De Oliveira, L. C., et al. (2019). Effects of Pilates on postural balance in older adults: A randomized controlled trial. Gait & Posture, 72, 88-93.

Granacher, U., et al. (2013). Effects of Pilates training on balance and falls in older adults: A systematic review and meta-analysis. BMC Geriatrics, 13(1), 49.