Pilates Exercises for reducing Lower Back Pain
Lower back pain is one of the very frequent problems. And, the back is part of the core that includes your hips, back muscles, glutes and abs. Pilates is an outstanding form of workout which will help you boost the flexibility and strength. The Pilates exercises are beneficial for chronic lower back pain. They strengthen core support for the back and also give mild stretches for tight back muscles. Pilates workouts alleviates and prevents lumbar pain is by increase those muscles that maintain the position of the natural bend of your spine. So, here are Effective Pilates Ab Exercises that help lower back pain.
Pilates Exercises for Back Pain
This Pilates exercises targets your lower and upper abs and prevents your lower back pain.
Lie down the back with the both legs straight and the arms reaching above your head. Then slowly extend your right leg to the sky as you bend up off the shoulder sharp edges and reach for the thigh, take hold of behind the leg quietly with your hands. And, Hover the left leg above the floor. Then keeping the upper body lifted, change legs, thus the right leg is hovering over the floor and the left leg is pointing ups.
Pilates 100 is an excellent workout to consist of warm up exercises. And, Pilates 100 will connect you to the core whereas generating heat in the body.
First, lie down on the back with the knees bent. Point the toes and grip your heals jointly. And then extend the both legs out to at angle of 65 degree or lower to the floor. Now raise the head and shoulder off the carpet and expand your both arms by the side. Pump the arms up & down using the triceps and keep the elbows straight. Breathe in through nose for about 5 pumps and breathe out of your mouth for about 5 pumps. Then repeat this exercise the set of five breathe in and five breathe out a total of ten times to complete one set of hundred.
Bird Dog exercise to help back pain
The bird dog workout is an excellent core exercise which emphasizes lower back strength as well as balance. This Pilates exercises also improves the stability.
Begin with on the hands and knees in tabletop arrangement with the wrists above the shoulders and the knees below the hips. Then raise the right arm forward and your left leg back and keep a flat back and also square hips.
Hip Bridge exercise
The hip bridge exercise is a great Pilates exercises for strengthening your core and back of your legs. It’s very good workout to do if you have back injuries.
Begin on the back with your both knees bent and the arms in low V by the hips. And, your feet must be about hip distance separately with the heels about a few inches away from the butt. Then push through the heels to raise your hips up whereas pressing the glutes. And, try to make one diagonal lie from the shoulders to the knees. Then pause for about few seconds and after that lower back down.
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