The Pilates Exercise That Can Cure Back and Neck Pain
If you’re suffering from lower back pain or neck pain, try the Pilates Circle. This exercise strengthens the muscles in your upper body, lower body and core. Therefore, it can help relieve pain in these areas of your body. Trying to pinpoint where the pain is coming from? The Pilates circle can help. By strengthening your body’s core muscles and improving posture, this exercise will improve the strength and flexibility of your back. This will allow you to move more freely and with less stress on your back and neck. Athletes should have hired an in house physio Northern Beaches for them to be always relax and ready.
How does the Pilates circle work? Here’s how to do it: Start by sitting on the floor with your bottom touching your heels. Keeping your back straight, pull your shoulders down and away from your ears. Make sure that you are not arching your back or curving into a C-shape. Now slowly lift into a standing position while keeping your arms at waist level and parallel to the ground. While doing this, make sure that you are lightly bending at the knees to keep balance and that you are pressing into the floor with each step so that you are not leaning on any other body parts for support.
If you’re suffering from back or neck pain, Pilates could offer you some relief. Even better, the exercises are effective for strengthening your core and pelvic floor muscles, which can help improve bladder control in both men and women.
Tighten Your Core with Pilates
Core strength is important for maintaining balance, stability and preventing injuries. You’ll be surprised how many Pilates exercises work your core muscles. In fact, the six-pack look is a myth perpetuated by men’s fitness magazines — most women don’t have visible ab muscles. That said, your core should be strong and well-toned if you want to look fit and healthy.
Pilates helps build abdominal strength by targeting the deep muscles of your abs, which support your spine. The best part is that you don’t need a lot of equipment to do Pilates. You can do these exercises in the privacy of your own home while watching TV or listening to music. With a little planning and patience, you can start feeling better in just a few weeks.
Pilates is a form of exercise that has its origins in Germany, and was developed around the idea of creating an exercise regime that could treat physical ailments and issues. Pilates exercises are focused on strengthening the core muscles which support the body and prevent injuries. One of the most famous Pilates exercises is a back exercise called the “roll-up”.
This exercise is designed to strengthen and stretch abdominal muscles, as well as strengthening the deep core muscles. It can also improve posture, balance and flexibility.
How to do it: Lie on back with knees bent and feet flat on floor. Keep shoulders level with ears. Raise arms over head placing palms on floor (or use hand weights). Lift head and shoulders off floor, keeping neck in line with spine. Lift legs a few inches off ground, extending them at hip joint only, not waist joint. Point toes, squeezing inner thighs together. Keep rib cage centred over pelvis with no sagging or hollowing under chest or lower back. Hold for 5-10 seconds then slowly lower to start position. Repeat 10 times or as many as you can comfortably manage before fatigue sets in.
Pilates is a great way to exercise to help alleviate back pain. Pilates works all the muscles of the body and can help strengthen the back, so it is ideal for preventing back pain and keeping it at bay. Surprisingly, the exercise that might just be able to cure your back pain is actually a very simple one. That’s because it’s important not only to strengthen the muscles around your spine but also to stretch them. If you are doing a routine that includes stretching in addition to strengthening exercises, then you are on the right track.
The Pilates exercise that can cure back pain sounds like a joke at first, but it is truly an exercise that helps strengthen your back and improve posture. It also stretches out your spine which helps relieve tension caused by poor posture and sitting at a desk all day.
Here’s how you do it: First you need to find something that is about five inches wide and less than two inches tall (without sloping sides). These items can include anything from a book to a rolled-up towel or blanket. Then lay on your stomach with the object under your mid-back region. Next, round your back as much as possible such as in the image above by simply raising your head up off of the floor.