Preity Zinta gets her ‘groove’ back with hot Pilates; here’s how it works to combat winter stiffness

We asked an expert how hot Pilates can aid in alleviating winter stiffness and improving flexibility, particularly for those struggling with joint or muscle stiffness during colder months.

During winter, muscles contract due to reduced blood circulation, leading to stiffness and discomfort, said Dr Shazia Shadab, Lead Physiotherapist at Cloudnine Group of Hospitals. This is often accompanied by tight joints, limiting range of motion. Exercising in a heated environment, as practised in hot Pilates, can counteract these effects.

Key benefits of hot Pilates

Dr Shadab also shared some benefits of practising it:

1. Increased Muscle Elasticity
   Performed in a room heated to 35–40°C, hot Pilates makes muscles more pliable, allowing for deeper stretches without the risk of strain or injury. This contributes to long-term flexibility gains.
2. Improved Joint Mobility
   Controlled movements in Pilates focus on enhancing joint fluidity. Combined with the warmth, it helps reduce stiffness and promotes better joint lubrication, making movements smoother.
3. Enhanced Circulation
   The heated environment promotes blood flow, delivering essential oxygen and nutrients to muscles. This combats cold-induced muscle contractions, further alleviating stiffness.
4. Stress Reduction
   The meditative aspect of Pilates, combined with the heat, helps in releasing tension and relaxing muscles. This can be especially beneficial during the sedentary winter months.
5. Posture Correction
   Exercises like the Cat-Cow stretch and Pelvic Tilts help improve spinal alignment, reducing stiffness in the back and shoulders often caused by winter hunching.

“Hot Pilates is a holistic approach to winter fitness. By enhancing flexibility, it also supports better posture, stress relief, and muscle recovery. However, individuals must listen to their bodies and hydrate adequately to prevent overheating,” Dr Shadab warned.

Precautions and suitability

Dr Shadab said certain populations should exercise caution or consider alternatives:

• Young children and pregnant women should avoid hot Pilates due to risks associated with overheating.
• Individuals with heart conditions or respiratory issues may find the heated environment strenuous.
• Those with heat sensitivity or prone to dehydration should opt for regular Pilates instead.

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