Pilates Exercises : Using a Foam Roller for Back Pain Relief




Pilates Exercises for Your Back Pain

  1. Lie on your back with your knees bent and your feet flat on the floor. Your feet, ankles, and knees are aligned and hip-distance apart. This exercise starts in neutral spine. In neutral spine, the natural curves of the spine are present, so the lower back is not pressed into the mat.
  2. Inhale.
  3. Exhale: Do a pelvic tilt by engaging your abdominal muscles, pulling them in so that your belly button moves down toward your . Let that action continue so that the spine lengthens and the abs press the lower spine into the floor. In the pelvic tilt position, your back is very long against the floor, and the pelvis is tilted so that the pubic bone is a little higher than the hip bones.
  4. Inhale to release back to the floor, or go on to pelvic curl.
  5. Inhale: Press down through your feet allowing the tailbone to begin to curl up toward the ceiling. The hips rise, then the lower spine, and, finally, the middle spine.
  6. Come to rest on your shoulders at the level of your shoulder blades, with a nice straight line from your hips to your shoulders. Do not arch beyond this point. Support this movement with your abdominals and hamstrings.
  7. Exhale: As you let your breath go, use abdominal control to roll your spine back down to the floor. Begin with the upper back and work your way down, vertebrae by vertebrae, until the lower spine settles to the floor.
  8. Inhale: Release to neutral spine.




Video: Pilates for back pain: The Bridge

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Date: 09.12.2018, 05:03 / Views: 54383


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