Pilates is an exercise system that promotes spinal alignment, movement awareness and core muscle activity. Exercise balls challenge balance and proprioception, which is the body's awareness of its position in space. Combined, the Pilates method of exercise and stability are a match made in physical therapy heaven. Pilates-evolved ball exercises strengthen the core, stretch the back and promote the movement awareness necessary to prevent and avoid injuries.
The Pelvic Clock
Pilates instructors use an exercise derived from the Feldenkrais method called the pelvic clock. The exercise promotes awareness of the different pelvic alignments, and the weight shifts from and transitions from one alignment to the next. Instructors usually teach the pelvic clock from the supine position, but the subtlety of the exercise may evade novice students. The stability ball helps clarify the exercise. Sit upright on the stability ball, with your feet flat on the floor. Gently rotate your pelvis forward and backward, and then side to side. Keep your upper body completely stable. When you have mastered each position, circle your hips in a clockwise and then counterclockwise direction.
Double Leg Stretch
The ability to maintain spinal stability while your limbs are moving is crucial to lower back safety. The double leg stretch is a Pilates mat exercise. When performed without the ball, people with weak core muscles may find it difficult to keep the spine in the imprinted position. The ball elevates your feet, which helps you press your back into the floor. Lie supine with your knees bent and your feet on the ball. Inhale and roll the ball away from your body by straightening your legs. Simultaneously raise your arms over your head. Exhale and lower your arms as you return to the starting position.
The Shoulder Bridge
The Pilates shoulder bridge exercise enhances your ability to articulate each vertebra of the spine. Performing the bridge with your feet on the ball engages your gluteal muscles, which play a key role in lumbar stability. Lie supine with your legs extended and your feet on the ball. Slowly lift each vertebra from the mat, creating a bridge position. Return to the start, articulating each vertebra into the mat. Perform eight repetitions.
Swan Dive
If you work at a computer in an office or at home, you probably sit with your spine in a flexed position. Extension exercises, such as the Pilates swan dive, help balance your spinal alignment. The exercise ball extends the range of motion of the exercise. Position your body so that your belly is on the ball, and your legs are lifted and extended. Straighten your arms and place the tips of fingers on the floor in front of the ball. Extend your spine so that it forms a "cobra" position. Bend your elbows and lower your chest toward the floor. Simultaneously extend your hips, reaching your toes toward the ceiling. Perform eight repetitions, and then walk your legs back to the floor, bend your knees and drape your upper body over the ball to stretch your lower back.
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