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Strengthening your back with Pilates
Apr 23

Strengthening your back with Pilates

Many people start Pilates because its a safe and effective way to strengthen your lower back, eliminate pain and reduce the symptoms of any musoskeletal disfunction. Whether you suffer from a slipped or herniated disc or simply a dull ache in your lower back, Pilates is a great form of exercise to build endurance and strength in your lower back. Here are my top five exercises for lower back pain

The Swan: On the Mat 

Start Position: Start by lying down on your belly with your big toes together and your heels slightly apart, press the tops of your feet into the mat and lift your knee caps slightly so that you are engaging through your thighs. Tuck your tail bone under, gently firming your bottom. Start with you arms in a goal post position with your fingertips in line with your head.

Breath In: Gently press your arms into the mat and raise your head and chest off the floor using the muscles in your back. Keep your gaze on the floor.

Breath out: Lower your head and chest back to the floor

Repeat 10 times

The Swan: On the Mat with Single Leg Lift 

Start Position: Start by lying down on your belly with your big toes together and your heels slightly apart, press the tops of your feet into the mat and lift your knee caps slightly so that you are engaging through your thighs. Tuck your tail bone under, gently firming your bottom. Start with you arms in a goal post position with your fingertips in line with your head.

Breath In: Gently press your arms into the mat and raise your head and chest off the floor using the muscles in your back.

Breath out: Lower your head and chest back to the floor

Breath In: Raise your right leg off the floor, remembering to keep both hip bones touching the mat

Breath Out: Lower your right leg back to the start position

Breath In: Gently press your arms into the mat and raise your head and chest off the floor.

Breath out: Lower your head and chest back to the floor

Breath In: Raise your left leg off the floor, remembering to keep both hip bones touching the mat

Breath Out: Lower your left leg back to the start position

Repeat 10 times of each side

The Swan: On the Mat with Double Leg Lift 

Start Position: Start by lying down on your belly with your big toes together and your heels slightly apart, press the tops of your feet into the mat and lift your knee caps slightly so that you are engaging through your thighs. Tuck your tail bone under, gently firming your bottom. Start with you arms in a goal post position with your fingertips in line with your head.

Breath In: Gently press your arms into the mat and raise your head and chest off the floor

Breath out: Lower your head and chest back to the floor

Breath In: Raise both of your legs off the floor 1 -2 inches (keeping your toes touching)

Breath Out: Lower both of your legs back to the mat

Repeat 10 times

The Swan: Grass hopper (Elbow up variation)

Start Position: Start by lying down on your belly with your big toes together and your heels slightly apart, press the tops of your feet into the mat and lift your knee caps slightly so that you are engaging through your thighs. Tuck your tail bone under, gently firming your bottom. Start with you arms directly in lie with your chest (breast bone) with your elbows facing the ceiling and close to your body.

Breath In: Gently press your hands into the mat and raise your head and chest off the floor

Breath out: Lower your head and chest back to the floor

Repeat 10 times

Child’s Pose 

Start Position: Start in a four point kneeling position on your hands and knees, gently press your arms into the mat and sit back onto your heals. Allow your arms to stretch forward and relax on the floor in front of your body

Hold for 10 seconds

Caroline Leon

Founder of A Life of Energy

www.alifeofenergy.com

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