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Pilates training involves tensioning central muscles while relaxing other muscles. The pilates exercises in this set are frequently recommended to help prevent and decrease back pain inclouding low back pain. They strengthen core support for the back, teach good alignment, and provide gentle stretches for tight back muscles. The exercises often look unspectacular, but usually have a quick and lasting effect on the muscles – especially the deep abdominal and back muscles and the pelvic floor. These muscles stabilise and straighten the spine – an ideal balance to the incorrect strains of everyday life.
Exercises for Muscles in the Middle of the Body
Pilates training is activates the so-called Power House. This refers to the centre of the body, i.e. abdomen, back and pelvis. For example, the navel is retracted during all exercises – backwards and upwards towards the spine. At the same time one breathes into the chest, which widens as a result. During exhalation, the abdomen – and thus the centre of the body – remains tense. The tension is transmitted to the whole body, the muscles begin to tremble.
Pilates for Back Pain
Pilates can be prevent back pain and herniated discs, but in some cases can also treat them. For example, sports physicians use Pilates specifically to treat patients with chronic back problems in the cervical spine or lumbar spine. Also many rehabilitation clinics already rely on Pilates. Well-trained trainers and individual advice are important in any case, so that the exercises also have the desired effect.
Pelvic tilt is taught to almost everyone who has back pain, especially low back pain. It teaches us to use our abdominal muscles in a way that supports and lengthens the lower back. Here we start with pelvic tilt, and for those who feel comfortable, move to a spinal articulation with pelvic curl.
Aim to do these exercise everyday, along with another activities like walking, swimming or yoga. Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks. Your pain doesn’t improve within a few weeks and your experience severe pain while trying any of these exercise.
Bottom to heels stretch: Start position; Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep your back and neck fairly straight, and don’t lock your elbows. Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times. (Avoid going right back onto your heels if you have a knee problem, ensure correct positioning with the help of a mirror and only stretch as far as feels comfortable.)
Back extensions: Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight. Keeping your neck straight, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position. Repeat 8 to 10 times. (Don’t bend your neck backwards and keep your hips on the floor.)
Joseph Pilates Developed Exercises
In the 1920 s, Joseph Pilates, a Rhinelander who emigrated to the USA, developed the exercises and used them to train ballet dancers in New York. It was not until 70 years later, in the 1990 s, that the sport of Pilates came to Germany. Today, Pilates exercises can even be done on a stand-up paddeling board or as synchronous choreography.