Pilates for Stroke Recovery: How Neuro Pilates Builds Strength & Balance

August 27, 2025

Around a year ago, I retrained as a Pilates instructor. I had just turned 25 when I underwent brain surgery and suffered a cerebellar stroke. No one was sure of the long-term consequences, but we all knew that at the very least I had a gruelling six to nine months of recovery ahead of me.

At first, I was unable to write, walk, or balance. The nystagmus and oscillopsia made reading or using screens for long periods almost impossible. Because of this, when I eventually felt stronger and more like myself again, I never returned to my career in accounting (more on that later!).

Discovering Pilates in Recovery

Back in 2020, almost a year post-surgery, I still felt unbalanced and weak. I had spent nearly a year in daily physiotherapy. While it was completely necessary, it wasn’t enough anymore. I was 25, living in a houseshare, and had gone from being independent and travelling to being someone now expected to practice putting a key in my front door with my right hand or walking in a straight line between the big square kitchen tiles.

I felt frustrated — how could such simple tasks feel so hard? My recovery seemed to plateau, partly because I had lost motivation. Like many people in lockdown, I turned to at-home workouts.

I wasn’t ready for traditional group fitness classes — with their loud music, constant transitions, and intimidatingly fit participants — but I wanted something more engaging than physiotherapy. I needed movement that felt less like “rehab” and more like something normal, something my friends were doing too.

That’s when I found Pilates.

How Pilates Supported My Stroke Recovery

At first, those at-home sessions were shaky and unbalanced. But over time, the focus on core strength helped me feel sturdier when standing and walking. The mind-body connection improved my coordination, balance, posture, and overall strength. It also supported my mental health, easing the anxiety and depression I was experiencing.

After four years of regular Pilates — and eventually adding boxing — my strength and balance had almost completely returned. That progress inspired me to retrain as a Pilates instructor so I could share the benefits with others.

My Full-Circle Moment: Training in Neuro Pilates

Last week, as I was setting up mats and props in the studio where I now work, I had one of those full-circle moments.

Back in May, I specialised further, completing training in Neuro Pilates — a modified form of Pilates tailored for people with neurological conditions such as stroke, brain injury, Parkinson’s, or MS.

Next week, I’ll be delivering my first class for the Brainstrust community. Being able to offer this feels surreal and deeply grounding. Surreal because I never imagined this would be my path. Grounding because, in some way, it feels like everything I’ve been through has led me here.

Why Pilates Works for Neuro Rehab

When most people think of Pilates, they picture toned abs, reformer machines, or intense fitness classes. To be honest, that’s how I first saw it too. But Pilates at its core is about mind-body connection — and that’s why it’s so effective for rehabilitation and recovery.

Here are some of the key benefits of Pilates for brain injury and neurological rehab:

🧠 Neuroplasticity

Gentle, repeated movements with focused attention help rewire pathways in the brain. In Pilates, every exercise connects the mind and body, so the brain actively engages with what the body is doing. For people in recovery, this mindful repetition strengthens existing neural connections and can even create new ones, building confidence and control over time.

⚖️ Balance & Coordination

After neurological injury or illness, balance is often one of the biggest challenges. Pilates directly targets the stabilising muscles that keep us upright. Practicing slow weight shifts, supported standing, or controlled transitions gradually retrains balance and coordination. These improvements may feel small — but they translate into huge gains in safety and independence in daily life.

🌬️ Breath & Calm

Pilates places a huge emphasis on breathing. Breath not only helps activate the core muscles, it also regulates the nervous system. For those experiencing anxiety, fatigue, or overstimulation, deep ribcage breathing can lower tension, reduce stress, and help you feel grounded.

🪑 Adaptability

The most empowering thing about Pilates is that it meets you where you are. Exercises can be done lying on a mat, seated in a chair, standing with support, or using props like resistance bands, small balls, or even a table for balance. This adaptability makes Pilates accessible to everyone — whether you’re living with fatigue, limited mobility, or simply starting from scratch.

Simple Rehab-Friendly Pilates Exercises You Can Try at Home

One of the reasons I recommend Pilates to everyone — not just those in recovery — is because it’s so versatile. Here are a few beginner-friendly, rehab-safe exercises you can practice at home:

1. Seated Arm Raises with Breath

Sit tall in a chair, feet flat on the ground.
Inhale, lift arms slowly to shoulder height.
Exhale, lower them back down with control.
👉 Why it helps: improves posture, shoulder mobility, and breath awareness.

2. Heel Slides on the Mat

Lie on your back with knees bent, feet on the floor.
Slowly slide one heel away, then draw it back.
👉 Why it helps: gently engages the core and improves leg awareness.

3. Standing Weight Shifts (with support if needed)

Stand with feet hip-width apart.
Shift weight slowly onto one foot, then the other.
Add a gentle arm lift when stable.
👉 Why it helps: retrains balance, builds stability, and improves confidence in standing.

4. Breath & Spine Mobility

Seated or lying down, place hands on ribs.
Inhale deeply, then exhale as you gently round the spine.
👉 Why it helps: reduces tension, supports breathing, and encourages spinal mobility.

5. Modified Foot Presses

Lie on your back, knees bent.
Gently press one foot into the floor, activating glutes and core. Release and repeat.
👉 Why it helps: encourages muscle activation without needing large movements.

What I’m Learning as a Pilates Teacher

I’ve been teaching Pilates almost daily for a year now. While I now aim to specialise in Neuro Pilates, I also teach regular sculpt and strength classes. What I’ve noticed is that no matter why someone comes to class — whether it’s back pain, stress relief, strength, or just an hour of “me time” — they’re all really seeking the same thing:

A safe space to reconnect with their body, notice small progress, and feel supported rather than judged.

That’s why I recommend Pilates to everyone. It adapts to whoever you are and whatever stage of life you’re in. Pilates isn’t about chasing perfection — it’s about presence, awareness, and those little shifts that add up over time.

And isn’t that what we all need? Whether we’re recovering from injury, dealing with burnout, or simply navigating the ups and downs of daily life, we all deserve spaces where progress is measured in presence, not perfection.

A Gentle Invitation

If you’re living with a neurological condition, or if you’re simply looking for a mindful way to move, know this: progress counts in millimetres, not miles. Celebrate the small things, even if they feel invisible.

If you’re new, start simple: sit tall in a chair, breathe deeply, and slowly lift and lower your arms. That small, mindful act is Pilates — and it’s enough to begin.

I’ll be sharing more reflections and practical Pilates tips as I continue teaching. If you’re London-based, please reach out for details on my in-person classes. If not, you can request access to the online recording of my Neuro Pilates class with Brainstrust next week.

My hope is that this space becomes a little corner of encouragement, for both my students and anyone navigating recovery, movement, or the messy, beautiful process of simply being human.

Just a note: I’m not a doctor or physiotherapist, and everyone’s recovery journey is different. Please check in with a healthcare professional or physiotherapist before trying new exercises. I am a Level 3 qualified Mat Pilates instructor and also hold a Neuro Pilates certification with APPI.