Eight out of ten adults suffer with back pain.
Did you know that more than 80% of the adult population suffer from low back pain at some time in their life. Do you fall under these statistics.
It is one of the most common reasons why people take time off work, and may be distressing and frustrating as quality of life often suffers.
Yet gentle, effective exercise, delivered by a properly trained exercise professional, can often help with the prevention and management of low back pain.
Pilates exercises are designed to help the back to recover from strain or injury. Regular Pilates sessions have been proven to reduce aching and to stop back pain.
At Pilates and Yoga Studio we teach the Body Control Pilates method. The main focus of Body Control Pilates is the principle of encouraging natural movement. This is the vital foundation for avoiding injury and maintaining fitness regardless of age or ability.
Body Control Pilates is remarkably effective - and medically-approved.
Your instructor Emma is a member of the Body Control Pilates Association – one of the largest Pilates organisation in Europe.
Emma will have to undergo continuous professional development throughout the years to retain her prestigious membership, and to make sure that she is up to date with all the latest information that is continuously released.
We run "healthy back" pilates courses on zoom and in our Whickham Studio click the link below for available dates and times....
SIMPLE EXERCISES TO IMPROVE LOWER BACK PAIN.......
SIMPLE EXERCISES TO IMPROVE LOWER BACK PAIN
Aim: To learn pelvic awareness and control.
To release and mobilise the pelvis and lumbar spine.
Starting position: Relaxation position.
Imagine their is a clock face on your lower abdomen, the navel is 12 o clock, the pubic bone is 6 o clock, the hip bones are 3 and 6 o’clock.
Visualise a marbel in the middle of the clock face.
1. INHALE: Prepare the body (avoid too much movement in the legs)
2. EXHALE: Tilt the pelvis posteriorly to imprint the lower back into the mat, visualise the marble rolling to 12, continue to roll the marble around to 1 o’clock and so on, rotating the pelvis until arriving at 6 o’clock where the pelvis will be centred and anteriorly tilted - lower back gently over arching away from mat.
3. INHALE: Continue to roll the marble around up to 7 o’clock and so on, rotating the pelvis until arriving in the centre once again in a posterior tilt at 12 o’clock.
4. Repeat five times in both directions (avoid tension in the hips)
Aim: To mobilise the spine and hip joints.
Starting position: Relaxation position.
1. INHALE: Prepare the body .
2. EXHALE: Initiate the move with a posterior tilt of the pelvis to flatten your lower back into the mat, begin to peel the spine off the mat one vertebra at a time. Roll the spine sequentially bone by bone, up to the tips of your shoulder blades, lengthening your knees away from your hips. (there shouldn't be any pressure on your head).
3. INHALE: Hold your position, lengthen the spine, ensure your pelvis is once again in neutral.
4. EXHALE: Roll the spine back down to the mat, softening the breastbone and wheeling each bone down, upper back first, then the mid back, then the lower back, until you are back on the mat, releasing the pelvis back to neutral.
5. Repeat up to 10 times
Aim: To mobilise the spine in flexion.
Four Point kneeling keep the weight evenly distributed between both hands and both knees.
1. INHALE: Prepare the body, (fully lengthen the arms but avoid locking the elbows).
2. EXHALE: Roll your pelvis underneath you, as if directing your tailbone between your legs. As you do so, your lower back gently rounds and then your upper back, followed by your neck. Finally nod your head slightly (aim for an elongated c curve, evenly flexed through the spine).
3. INHALE: Maintain your position.
4. EXHALE: Simultaneously start to unravel the spine , sending the tailbone away from the crown of the head to return to neutral position.
5. Repeat up to 10 times.