The Pilates exercise method emphasizes fluidity of movement, pelvic stability, core activation and spinal stability and flexibility. All of these factors affect lower back health. Pilates lower back stretches benefit the body in a number of ways. They are dynamic, which means they are performed with movement. The Pilates stretches integrate core activation with flexibility training, making them applicable to daily activities.
Pilates Cat
Jennifer Adolfs, a Pilates instructor who created the Pilates-Back-Joint-Exercise website, specializes in working with people with back problems. She explains that the Pilates Cat Stretch is effective for mobilizing the spine from flexion into extension. Begin on all fours. Tilt your pelvis, round your lower back and let your tailbone move toward your navel. Continue rounding your back so that you resemble a cat. Then, flatten your upper back and raise your tailbone toward the ceiling to arch your lower back. Perform 10 repetitions.
The Shoulder Bridge
The rehabilitation specialists at Pilates Rehab Ltd., recommend the Pilates Shoulder Bridge for enhancing stability and gaining flexibility throughout the length of the entire spine. This exercise also teaches Pilates students how to articulate each spinal vertebra, thereby correcting postural alignment. Lie supine with your knees bent, your feet flat on the floor and your hand on the floor with your palms facing down. Begin with a pelvic tilt, and then lift each vertebra until you form a spinal bridge, with your weight on your shoulders. Slowly roll each vertebra back to the mat, making sure that the lower back touches before the pelvis. Perform eight repetitions.
Spinal Rotation
Rotational flexibility is essential to sports, as well as daily functional activities. When inflexibility prevents adequate spinal rotation, the shoulders compensate, and injuries may occur. The Stott Pilates method uses the Pilates Spinal Rotation in its warm-up series. Lie on your right side, with your knees bent at a 45-degree angle. Place your left knee on top of your right. Reach your arms forward at chest level, placing your left hand on top of your right. Slowly raise your left arm toward the ceiling. Rotate your upper torso to the left, and reach your left arm to the side. Rotate your torso back to the right and return your left arm to the starting position. Perform eight repetitions on each side.
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