Pilates Workouts -Lower Back Stretch
Lower Back Stretch:
This is a good warm-up stretch. Taking deep breaths can help you to relax into the stretch and you may find your muscles becoming more pliable, allowing you to ease yourself further into the movement. The stretch is great for easing mild tension in the lower back, which is a common complaint. Some people find it beneficial to rock slightly from side to side while in this stretch as this can gently mobilize the lower back. To do this, keep your upper body on the floor and make the movement very subtle. Although a small number of repetitions are recommended, these are only a guideline until you are confident about your instincts. Hold the stretch for longer or repeat if you need to.
Purpose: To stretch the lower back.
Target Muscles: Erector spinae and gluteals.
Repetitions: Stretch twice, hold for 30 seconds each.
First Position:
Lie on your back and bring both knees up towards your chest. Support your legs with your hands, just below your knees. Relax your shoulders and feel the stretch in your lower back. Remember to keep your abdominals hollowed. Inhale to prepare and exhale as you lift your legs.
Checkpoints:
– Check for tension in the neck and shoulders
– Relax into the stretch
– Do not overgrip with your hands.
Second Position:
Curl your head and shoulders off the floor, imagining curling up like a ball. Keep your neck soft, do not force your head forward to your knees. Take care not to over grip, keep your elbows open.
Checkpoints:
– Curl up and down slowly
– Make sure your mat is thick enough to protect your back.
