The main difference between Pilates and individual stretches is that the whole body is taken into consideration when doing Pilates and not just individual body parts. The Pilates instructor usually first meets with his or her client so that the both of them can assess what is going on either in terms of postural instability and/or muscle imbalance. Stretching simply concentrates on the different parts of the body or muscle groups and stretches them out for a certain number of repetitions.
By both strengthening and strengthening the muscles of you stomach, back, thighs and core you can help to reduce or alleviate problems that you may be having with back pain.
Below are some helpful exercises that are specifically directed toward strengthening your aching back. Remember that it is very important that you discuss any exercise program with your doctor before beginning a stretching program. Soon your aching back will feel better again.
Wall Slides
Stand up straight and tall with your back against a hard surface such as a wall and your feet a shoulders width apart
Slowly bend at the knees and slide your back down the wall. Keep sliding for a count of 5 or until your knees are bent at an angle of 45 degrees.
Stay in this position for 5 seconds
Begin to straighten your knees for a count of 5 and slide up the wall until your knees are in a straight position
Repeat the above steps for 5 repetitions
Do this stretching exercise three times a day
Prone Leg Raises
Begin by lying flat on your stomach
First lift one leg off the floor and raise it 2 feet in the air
Hold this position for 10 seconds
Relax
Then repeat this process with the opposite leg
Repeat these steps for five more repetitions
Do this exercise three times a day
Supine Leg Raises
Begin by lying flat on your back
Lift one leg off the floor and raise it 2 feet in the air
Hold this position for 10 seconds
Relax
Then repeat this process with the opposite leg
Repeat these steps for five more repetitions
Do this exercise three times a day
Semi Sit Ups
Assume the normal sit-up position, that is, lying flat on your back and have your knees bent and feet flat on the floor
Only raise your head and shoulders off the floor
Hold this position for 10 seconds
Relax and return your head and shoulders to floor
Repeat these steps for five more repetitions
Do this exercise three times a day
Standing Back Stretch
Stand in an upright position with your feet a shoulders length apart
Put your hands in that hollow spot in your back called the small of your back
Bend back slowly as far as you can tolerate it while keeping your knees straight
Keep holding this position for 5 seconds
Relax
Repeat these steps five more times
Do this stretching exercise three times a day
Article Source: http://www.alltopinfo.com
Stretching for Back Pain is one of the DVD titles on sale at www.pilatesorstretchforbackpain.com these have been recommended by a leading British Osteopath/Physiotherapist, there is also a free e-book called "Back Pain Relief".
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