Building Functional Strength and Balance Through Pilates and Mobility Moves with Cathy Ward

Imagine the moment you realize you cannot get up from a low travel bed without using your hands. It’s a sudden, unsettling experience that can happen to anyone, regardless of age. The challenge is not about how old you are but how often you practice essential movement skills like rising from the floor. This moment highlights the importance of building functional strength and balance, which are key to maintaining independence and preventing falls.

Cathy Ward, a certified PWR! Moves® instructor, offers personalized sessions that combine Pilates with evidence-based mobility exercises. This approach supports active older adults in improving their strength, balance, and overall movement quality, especially for those managing Parkinson’s or simply aiming to stay agile.

Why Functional Strength and Balance Matter

Functional strength refers to the ability to perform everyday activities safely and efficiently. This includes getting up from a chair, climbing stairs, or standing up from the floor without assistance. Balance is equally important because it helps prevent falls, a leading cause of injury among older adults.

Many people assume that losing these abilities is a natural part of aging. In reality, it often results from inactivity or lack of practice. Skills like standing up without using your hands require coordination, muscle strength, and balance—all of which can be improved with the right exercises.

How Pilates Builds Functional Strength

Pilates focuses on controlled movements that strengthen the core muscles, improve posture, and enhance body awareness. These elements are essential for functional strength because they support the spine and help maintain stability during movement.

Cathy Ward’s Pilates sessions emphasize:

• Core engagement to support the lower back and pelvis

• Controlled breathing to improve focus and movement efficiency

• Slow, precise movements that build strength without strain

• Flexibility and joint mobility to maintain a full range of motion

  
  

For example, practicing Pilates exercises that mimic standing up from the floor can train the muscles and nervous system to perform this task more easily. This reduces the risk of falls and increases confidence in daily activities.

Adding Evidence-Based Mobility Moves

Mobility exercises focus on improving the ability to move joints through their full range of motion. These moves are crucial for maintaining independence and preventing stiffness that can limit movement.

Cathy integrates mobility moves that are supported by research, especially those designed for people with Parkinson’s. These exercises help:

• Increase joint flexibility

• Improve muscle activation patterns

• Enhance balance and coordination

• Reduce the risk of falls

  
  

For instance, gentle hip openers and ankle circles can improve walking stability, while shoulder rolls and rotations (without spinal twists) support upper body mobility. These movements complement Pilates by addressing areas that may be tight or weak.

Personalized Sessions with Cathy Ward

One of the strengths of Cathy Ward’s approach is personalization. Each session is tailored to the individual’s needs, abilities, and goals. This ensures that exercises are safe, effective, and relevant.

During a session, Cathy assesses:

• Current mobility and flexibility

• Strength levels, especially core and leg muscles

• Balance and coordination skills

• Specific challenges related to Parkinson’s, arthritis, or other conditions

  
  

Based on this assessment, she designs a program that blends Pilates and mobility moves to build functional strength and reduce the risk of falls. This personalized attention helps clients progress steadily and safely.

Real-Life Benefits for Active Older Adults

Many active older adults who work with Cathy report noticeable improvements, such as:

• Easier transitions from sitting or lying down to standing

• Increased confidence in walking on uneven surfaces

• Reduced stiffness and joint pain

• Better posture and reduced fear of falls

  
  

For example, one client shared how practicing these exercises helped her get up from the floor without using her hands during a family trip. This simple skill gave her a new sense of independence and peace of mind.

Tips to Practice Functional Strength and Mobility at Home

You don’t need special equipment to start building functional strength and mobility. Here are some practical tips inspired by Cathy’s approach:

• Practice standing up from a low chair or floor without using your hands, starting slowly and safely

• Incorporate Pilates-inspired core exercises like pelvic tilts and gentle abdominal contractions ( a pre-pilates movement named "Pregnant Cat" - yes, you can laugh with us, too)

• Perform daily mobility moves such as ankle circles, hip openers, and shoulder rolls

• Focus on controlled breathing during exercises to improve concentration and movement quality

• Use a mirror or video to check your posture and alignment

  
  

Remember, consistency is key. Even short daily sessions can make a big difference over time.

Supporting Parkinson’s with Movement

For people living with Parkinson’s, maintaining mobility and balance is especially important. Research shows that combining Pilates with targeted mobility exercises can improve motor function and reduce falls.

Cathy Ward’s certification in PWR! Moves® means she uses specialized techniques designed for Parkinson’s. These include high-amplitude movements and balance challenges that help retrain the brain and body.

If you or a loved one has Parkinson’s, working with an instructor like Cathy can provide tailored support that addresses specific movement challenges while promoting overall health. For more information on movement programming visit PWR4Life.org