According to statistics, more than 70% of people suffer from back pain. Some people spend more than 6 hours a day in a sitting position at work, because of this, the lower back muscles experience constant tension, which leads to painful sensations. Pilates – This is an exercise technique that stretches and strengthens the back muscles. This system, which was created by Joseph Pilates, has been around for over a century, helping people get rid of pain and discomfort in the back and neck, normalize muscle tone, and even correct posture.
On the website estet-portal.com you will find the basic rules for doing exercises for the back muscles.
Pilates for the back – five main principles
Pilates for the back – This is muscle training and gymnastics that you can do at home. It is important that no one distracts you at the same time, you need to relax as much as possible, focus on muscle work and do the exercises correctly.
There are several main principles of Pilates:
• relaxation – this rule means that you should not start a lesson in a bad mood, therefore, before starting the exercises, mentally calm down and discard all the negative thoughts that have accumulated during the day;• concentration – during the exercise, concentrate clearly on the work of the muscles that you are training, you yourself will understand which muscles work when you do the exercises, and the better you concentrate, the more effective the exercises will be.
• proper breathing – one of the most important rules, all inhaled air must pass through the lower part of the lungs and stay there, this is the main principle;• coordination – means that each exercise is performed consistently and correctly, so in the future you will develop a dynamic stereotype, that is, all exercises will be performed by you automatically and with accuracy;
• the work of the "center" – the main thing is that the abdominal muscles are always in tension, the effectiveness of classes depends on this.
Pilates for the spine – effective exercises for solving back problems
Don't think that the effect of Pilates will be instantaneous, such workouts require systematic and absolutely correct execution. Therefore, acquaintance with this technique is best to start with a professional trainer. Then, when you consolidate all the knowledge, then perform the complex at home and without difficulty.If you lead a sedentary lifestyle, or have never exercised before, but want to start, then Pilates for the back muscles is a great start. This type of gymnastics is also recommended for young mothers or pregnant women, those who has diseases such as osteochondrosis, after muscle or bone injuries during the recovery period. During Pilates, the muscles are not only trained and stretched, but they are also relaxed.
Pilates for the back – benefits and contraindications
Regular Pilates classes will have a positive effect on the body. These exercises will solve problems with back pain, with incorrect posture, and Pilates also helps to properly form a stable muscle corset.
Benefits of Pilates for the back:
• the blood supply of the body improves;
• in the process of doing exercises, there is a chance to get rid of excess weight, which will reduce the load on the spine (subject to regular exercise);
• building correct posture – this is an excellent prevention of various diseases of the spinal region, tk. with correct posture, the load on the spine is distributed evenly; • nerve tissues and fibers relax when doing Pilates.Pilates for the back should be done at least 5 times a week, do all exercises consistently, without missing anything, do not stop and move very smoothly. If you do not prepare the muscles before class, then the next day they will hurt. Therefore, it is best to “warm up the muscles” first, just run in place for about 5 minutes. you have a fever;
• you are experiencing pain of unknown origin;• you are post-op.
Pilates for the back
– it is the union of body and mind. This approach helps to achieve the maximum positive effect from each exercise. At the same time, such training is available to almost everyone and almost always. This approach helps to achieve the maximum positive effect from each exercise. At the same time, such training is available to almost everyone and almost always. This approach helps to achieve the maximum positive effect from each exercise. At the same time, such training is available to almost everyone and almost always.
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