While you might consider yoga as your go-to for stretching, Pilates is said to be the number one activity advised by physiotherapists to treat back problems. “A little Pilates a day can be amazing at keeping aches and pains at bay. It helps keep your body supple and conditioned to support your day-to-day life and activities,” explains Pilates teacher Lottie Murphy (lottiemurphy.com ). “The key is to keep moving. With Pilates, you can ease into gentle movement and listen to your body.
It’s low-impact, but will still improve your core stability and flexibility, and uplift your spirit so that you feel more confident for the day ahead. The below Pilates moves offer gentle ways to get your spine moving, plus they also help improve the muscles which support your spine and hips. The precision of Pilates, combined with the slow pace the exercises are executed at, mean that you can improve your body awareness.” Here, we reveals five moves to help ease your aches and pains.
Pelvic tilts
First off, breathe and find your core muscles. Now, it’s time for you to move on to some gentle movement for your back and hips.
1. Lie on your back with your hands by your sides.
2. Tilt your pelvis upwards (a posterior tilt) so your upper back will press into the mat underneath you, then return your pelvis to neutral.
3. Now, tilt your pelvis downwards, so your lower back will arch off the mat, then return your pelvis to neutral.
4. Keep the rest of your body relaxed and stable and try to repeat this movement a few times, rocking up and down, then find a neutral alignment somewhere in the middle.
Relaxation position
This is going to get you into your ‘Pilates mind’ and help you focus on the main principles of Pilates, which are breathing, alignment and centring. It’s important to feel relaxed and focused before starting these exercises, as this will ensure you get the most out of them.
1. Start by lying on your back, breathing in and out slowly.
2. Then, bend your knees so they are in line with your hips. Make sure your shoulders and hips are level and your ankles, knees and hips are in line.
3. Relax your shoulders and neck. Feel the natural curve of your spine, noticing an arch under your lower back. Maintain this position and start
Shell stretch
This is one of the most restorative poses you can do, particularly if you’re in acute pain or spasm. It’s also good for a stressed nervous system, which is encased by your spine, as it’s very calming.
1. To perform it, start by beginning on your hands and knees, pushing your fingertips and tailbone in opposite directions.
2. Bring your bottom down over your heels with your arms outstretched in front of you.
3. You can play with this pose, keeping knees together or shoulder-width apart and allowing your abdomen to rest between your thighs.
Table top
Table top is a starting position and foundation for many other Pilates moves. When you’ve got it right, your pelvic floor area is engaged and your back will feel safe and relaxed.
1. Move onto your hands and knees and find a long neutral spine in this position.
2. Keep a gentle connection with your tummy (abdominal) muscles, extending your opposite arm and leg away from your body while keeping your spine still and stable.
3. Return your arm and leg back down to the hands and knees position. Take a breath and then repeat on the other side.
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