Many people begin Pilates training based on the recommendation of a health care provider, as a means of relieving pain caused by misalignment or overused muscles, according to Lynne Robinson, author of "The Pilates Body Control Manual." Consult with your medical adviser to determine what may be appropriate for you, before beginning any new exercise program.
Dumb Waiter
This exercise relieves tension in the neck and shoulders by stretching tight chest muscles and realigning your shoulder blades, notes Robinson. Sit or stand with your elbows tucked to your ribcage. Bend your elbows and float your hands in front of you, as if you were serving two drinks. Rotate your arms and hands out to your sides. Return to your start position, and then repeat the movement up to eight times.
Toe Taps
This exercise releases tight hip flexor muscles, a common cause of low back pain, according to movement specialist Eric Franklin. Lie on your back with a 9-inch towel roll under your sacrum, just above your tailbone. Lift your knees toward the sky and float your shins parallel to the floor. Slowly lower your right knee down. Touch your toes to the floor close to your body. Slowly raise your knee back to your start position, and then repeat with your left leg. Move one leg at a time and make your movements very slow. Repeat this exercise for up to two minutes, and then remove the towel roll. You may notice that your lower back feels flatter; this is a sign that your hip flexor muscles have stretched, explains Franklin.
Seated Twist
This exercise stretches your hip rotator muscles, which can throw off your gait and lead to low back pain, explains Robinson. Sit upright on a mat with your legs extended long. Bend your right knee and place your right foot on the outside of your left knee. Plant your foot down firmly and grasp your upright knee with your hands. Rotate your upper body to the right, away from your planted foot. Take three breaths in this position, and then turn to the opposite side to release your spine. Repeat this stretch to the other side.
3-Way Stretch
Lie on your back with your knees bent and a yoga strap looped around one foot. Extend your strap leg toward the sky while you hold the strap ends with your hands. Drop the backs of your arms against your mat and relax your shoulders. Pull the strap and draw your straight leg toward your chest to stretch the back of your thigh. Some people may not be able to move past 90 degrees, notes Robinson. Take three breaths in this position, and then shift your leg 3 to 6 inches toward the center of your body. You should feel this stretch along the outside of your leg and hip. Take three breaths here, and then slide your leg out to the side to stretch your groin. Take three more breaths here before switching sides to stretch your other leg.
References
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al.; 2002
- "Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women": Eric Franklin; 2003
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