Living with back issues greatly affects your activity levels and quality of life. Problems in your cervical and lumbar spines are likely to cause problems in your neck, arms, hands and legs. Realigning your spine assists in stabilizing your spine, strengthening your back and improving flexibility. Incorporating pilates exercises into your current fitness program provides a low-impact way for straightening your spine. As always, receive clearance from your physician before beginning any exercise program.
Benefits of Pilates
Pilates exercises increase body awareness, enhance core strength and improve joint functionality, according to IDEA Health and Fitness Association. This form of fitness training is unique in that it addresses your body as a unit teaching your muscles to positively work in conjunction with each other. These exercises not only assist in straightening your cervical and lumbar spines, but also increase mobility and prevent reoccurring issues from arising.
Cat Stretch Exercise
This pilates exercise helps lengthen your spinal muscles. To perform, begin on your hands and knees with your palms lined up under your shoulders. Relax your neck and place your back in a neutral position. While exhaling, pull your navel towards your spine and curl your back by rounding your shoulders. Your head will point towards the ground. Inhale and hold for one to two seconds. Exhale and return to the start position. Complete three to five repetitions.
Hip Roll Exercse
Relax on your back with your feet hip-width apart on the floor and arms resting at your side. Contract your core and keep your pelvis in a neutral position. While contracting your glute muscles, exhale and lift your pelvis slowly one vertebrae at a time until your hips are off of the mat and your weight is resting on your shoulders. Inhale and hold for one to two seconds. Exhale and slowly return to the start position. You will feel this exercise primarily in your gluteal, abdominal and thigh muscles. Complete five to eight repetitions.
Cobra Exercise
Begin on your stomach with your legs extended and your palms in line with your chest. Relax your neck and direct your eyes towards the floor. Exhale and slowly lift your chest away from the floor keeping your hips in contact with the ground. Hold in this position for 15 to 30 seconds. Return to the start position by slowly lower your chest to the floor. Complete five to eight repetitions.
