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Pilates Exercises To Relieve Back Pain.

Info Relinque - Friday, August 19, 2011
Here are six of the best exercises our Pilates instructors recommend to relieve back pain.

Are you tired of your back aching and feeling stiff? Is it hard to get out of bed in the morning or make it through a day without pain? Here are six simple exercises that the pilates instructors from our pilates studio in Ivanhoe have put together to help decrease stiffness improve flexibility. They are simple, but very effective exercises that can be performed at home. Like most pilates exercises they are low impact, making them suitable for people of all fitness levels. 

1. Lumbar roll:

Begin the exercise laying on your back with your legs and feet together and knees bent. Your feet should be flat on the floor. Arms are straight out to the side. Head and neck facing the ceiling. 

Start the exercise by taking your legs and hips over to one side. Keep your upper body on the floor. Your hips and feet will lift off the floor as you take your legs over. Only go as far as you can without lifting your upper body off the floor. Return them back to the centre.

Continue the exercise by taking the legs across to the other side as far as you can go without lifting the upper body off the floor. Return them back to the centre.

Repeat the exercise so that you do each side at least five times.

2. Chest openers:

Side-lying with arms straight out in front at shoulder height and legs bent. Have knees and hips at same level and knees and feet in alignment.

Take the top arm up and over in a half circle and rotate your upper body to follow.

Hold this position for a breathe and then take the arm back to the starting position. 

Repeat the exercise 10 times on each side.

3. Cat stretch:

Start the exercise in four point kneeling.

Bend your neck down so you tuck your chin to chest, tuck pelvis under and try and feel your belly button lifting to the ceiling. Feel your spine flexing in a c shape.

To continue the exercise move in the opposite direction so you will arch your back, flatten out the spine, tilt pelvis forward and tilt neck upwards so chin points to the roof.

Repeat the exercise 5-10 times.

4. Thread eye through a needle:

Start in four point kneeling.

Take your left hand and slide it behind the right hand.

As you reach your arm across your body will rotate right. You will turn your neck to the right. Return to four point kneeling.

Repeat to the other side taking your right hand behind the left, rotate your body to the left and look up to the left. 

Repeat the exercise 5 times each side.

5. Standing squats: 

Standing with the swiss ball at the height of the low back and with feet slightly greater than shoulder height apart and slightly turned out. The feet should be about 30 cm from the wall.

Take a breathe in and squat down and the ball will come down the wall with you until approximately knee height. 

On the out breathe straighten legs, and return to the start position.

Do the exercise 10-15 times.

6. Standing roll down:

Start with back against the wall and feet shoulder width apart approx 30 cms from wall.

Start to peel the body off the wall starting from the neck. Feel the chin tuck into chest and slowly feel the neck come off the wall followed by the upper back, then middle and lower back.

The arms will be relaxed and shoulders will fall forward as you peel your vertebrae off the wall one by one. Keep the legs straight.

Once you have reached the lower back peeling off the wall then you start to roll back up and feel the spine come back to the wall starting from the lower back all the way up to the neck.

Repeat 5 times.

If you have any questions regarding pilates or back pain, please contact one of the pilates instructors at Relinque pilates in Ivanhoe.


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