These 5 Pilates exercises are indicated for people who suffer with back pain, which arises sporadically and should not be performed during pain, but as a form of treatment to avoid the return of back pain.
To perform these exercises one should be in a clothing that allows mobility and remain lying on a firm but comfortable surface. Ideally, these exercises should be performed on the floor on a gym mattress, as shown in the following pictures, and although they may be performed at home, should initially be instructed by a physiotherapist or Pilates instructor.
Pilates Exercises for Beginners
The most indicated exercises for those who have back pain and have never practiced Pilates are:
Exercise 1
You should lie on your back with your legs bent and slightly apart. The arms should be along the body and from this position, should raise the trunk of the floor, maintaining the position that shows the image. The exercise consists of making small movements with the arms stretched, up and down.
Exercise 2
While lying flat on the stomach and with your legs bent and slightly apart, you should stretch only one leg, sliding the heel across the floor until it is fully stretched and then left over again. Make the move with 1 leg at a time.
Exercise 3
Lying belly up, raise one leg at a time, forming a 90 degree angle with the hip, as if you were placing your legs on an imaginary chair. The exercise consists of only touching with the tip of one foot on the floor, while the other leg remains standing in the air.
Exercise 4
From the sitting position with your legs bent and feet flat on the floor, raise your arms up to shoulder height and let your hips fall back, controlling the movement very well so you do not get off balance. Keep your arms and legs in this position. The movement should be just from the hip rolling back and then to the starting position.
Exercise 5
Lie on the floor keeping your legs bent and slightly apart. Then take only one leg toward the chest and then the other leg, holding the position that shows the image for 20 to 30 seconds and then release the legs and place your feet on the floor, keeping your legs folded. Repeat this exercise 3 times.
These exercises are especially indicated in case of back pain because they strengthen the abs and the muscles of the back that are essential for maintaining good posture, both sitting and standing. However, a physical therapist or Pilates instructor may recommend other exercises depending on the type of limitation that the person has, taking into account also other factors such as the presence of osteoporosis, other joint pain and respiratory capacity.
Exercises to improve posture
Check out the video below for other exercises that strengthen your back and improve your posture:
