Do you know that your posture and how you are moving give out your age? Pilates said that the age of the body depends on the age of our back. If your back is healthy, then you will look younger and feel better. A healthy back is the key to the health of the body. The beauty of pilates is that it stretches and strengthens deep muscles, and the back health depends on them. Pilates helps to increase muscle tone, as a result, you improve the appearance, well-being, get a straight posture. If you are going to strengthen the back muscles, suffer back pain, then you will be interested in effective and useful jewelry.
Exercises to strengthen the lower back muscles
Some people at work have to sit or stand for days on end. Hence the lower muscles are in constant tension, which causes painful sensations. We continue to walk to the bone caries, we implore them to fix their backs. This causes the curvature of the back and muscle imbalance. Just imagine that you can constantly control the muscles of your back and you can independently adjust any imbalance. Pilates strengthens the lower back muscles, corrects muscle disproportions due to the fact that it strengthens and stretches the muscles that cause curvature of the back.
The first exercise "Back Stretching"
If you are going to relax your spine, this exercise is for you. Do this exercise daily after school or work and then the spine will thank you. Performing this exercise, the muscles of the abdomen, flexor muscles, extensor muscles of the spine.
We sit down on the floor, straighten our spine, relax our shoulders, stretch our arms forward and place them on the width of our shoulders. Feet feet bend at an angle of 90 degrees. Let's take a deep breath. On exhalation we begin to descend, round the spine. Hands are directed forward. Pull the spine and take a deep breath. On exhalation we begin with the lumbar spine to unbend the spine. At the end of the exercise, we unbend the cervical vertebrae. Do at least 4 approaches.
The second exercise for the back "Alternate stretching of the legs"
This exercise stretches the lower back muscles and abdominal muscles.
Lie on your back, raise your shoulders and head off the floor, while straining your abdominal press. Keep the shoulders straight. One leg bend in the knee and pull to the chest, the other raise to 45 degrees. We change the legs in turn, stretch and draw to ourselves one leg, then the other. We remember that the closer we pull the leg to the chest, the less the belly and the back work. To increase the load, we do not attract the knee closer to 90 degrees.
Repeat the exercise 20 times, do not forget to breathe deeply and each time we draw in the stomach, when we pull the knee to the chest. This exercise is aimed at stretching the lower back muscles and abdominal muscles.
The third exercise "swam"
A popular exercise to strengthen the lower back muscles, during this exercise, the muscles are contracted intensively and the abdominal muscles work simultaneously.
We lay on the belly and stretch our legs and hands in different directions, take a deep breath and stretch the abdominal press. Thorax and head a little raise above the floor, and the nose "looks" on the floor. The neck remains on the same line with the spine.
On inhalation, we will tear off the left arm and right leg from the floor, in this position we will linger. Then raise the left leg and right arm and again linger in this position. Hips and chest tear off the floor. We continue the change of hands and feet, create the effect of swimming, breathe into 5 accounts and exhale for the next 5.
Be careful, this exercise can not be performed by people who suffer from osteoporosis and are unsafe for patients with spinal stenosis. And try before you do this or that exercise, consult your doctor.