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eLearning Series:
Relieve My Back Pain NOW!
( 23 pages )
Exercises
For Back Pain Relief: Pilates
Pilates
Pilates is
a great exercise for relieving
back pain because
it focuses
on strengthening
your core
muscles, which include
the back.
Pilates exercises
are very smooth and controlled
movements, so there is
little danger of getting
injured
while exercising. It’s
also a great
way work
on your
strength and
flexibility, both of
which help to alleviate back
pain. However,
as
with yoga, you
should avoid any extreme
twisting or bending movements.
Also as with yoga, Pilates
exercises should be done
on
a
mat or
other soft,
supportive
surface.
One of the best benefits
of Pilates is that it
helps improve
posture,
a common
cause
of lower back pain. Use
common sense when doing
Pilates;
if exercises that arch
your back hurt,
don’t do those.
Or if exercises
that
round your back
hurt, do only the back
arching ones.
The following
Pilates exercises benefit
the
spine and are
appropriate for
beginners. Do each
exercise slowly
and
smoothly, and repeat
ten times if
you can. The
key to pilates is quality
of exercise, not
quantity; it is more
important to do fewer
exercises slowly
and correctly
than to
do all ten repetitions
quickly.
THE HUNDRED: Start by lying on your back
with
your
legs either
stretched
out or
bent at the
knees,
whichever is most
comfortable. Raise your
head and, if
you can, your legs
off the floor a few
inches.
If this
puts too
much stress
on your lower
back, just
raise
your
head
and keep
your feet
on the floor
with your knees bent.
Try to keep your
neck relaxed.
Now
extend your
arms,
and
raise
and lower them about
two inches. While
doing this,
inhale for
a count of five
and exhale
for a count
of five.
SPINE
STRETCH FORWARD: Sit
with legs extended
in front
of you
and slightly
more than
hip width apart
and feet
flexed.
Inhale
and
pretend that
you are hovering
over an imaginary
beach
ball by
leaning your
upper body forward,
arms extended,
while rounding
your back and pulling
in your abdomen.
Exhale as you
sit back up slowly
one vertebra at
a time.
THE ROLLUP: Begin
by lying on your back,
legs extended,
and
arms stretched
above
your head
with your shoulders
on the
floor. Alternately,
you
may want to do
this exercise
with your
feet on the
floor, knees
bent. Inhale
and lift
your arms toward
the ceiling.
Exhale and
roll your torso
forward, as
if you are
doing a full
body
sit-up. You
should ideally
roll into a
sitting position,
but if you can’t,
just bring your
torso as
far off the
mat as you
comfortably can
before returning
to
your starting
position.
THE
SAW: Sit
with your legs
slightly
wider
than hip width,
feet flexed.
Your arms
should be extended
straight out
to the side.
Sit up very
straight as
if you are
trying to touch the
ceiling with
the top
of your head.
Exhale; turn
your body
to the left,
keeping your
arms in line
with your
shoulders,
and bend over as
if your
hand is going
to saw
off your little
toe. Inhale,
return slowly
to your
original position,
and repeat
on the other
side.
SPINE
TWIST: Sit
with your
legs
slightly
more than hip width
apart and
your arms extended
out
to
the sides.
Inhale, tighten
your
abs, and
sit up very
straight
as if you
are trying
to touch
your head
to the
ceiling.
Now exhale and
turn
to the
right as
far as you
comfortably
can. This
exercise is to increase
your back
mobility only,
so do not
stretch your
back muscles.
Inhale
and return
to your starting
position.
Repeat on the left
side.
BALLERINA
ARMS: Sit
with legs
crossed
and spine straight,
as
if
you
were sitting
against
an imaginary
wall.
Bend the
elbows
at a 90-degree
angle
and pull
the
arms back
so that
the shoulder
blades
are
touching.
Next take
your arms
down so
that the shoulder
blades
slide down
the spine.
Next
raise the
arms over
the head
as
a ballerina
would.
Return
arms to starting
position.
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