Back pain. I don’t know about everyone else, but as a new mom it is hard to find time to stretch daily! I have been suffering with back issues for over a year now, and these stretches have been recommended to me from a Qualified Fletcher Pilates Teacher, PEI Pilates Teacher Trainer, and PMA Certified Pilates Instructor. Follow these step by step instructions to help with your back pain!
***Disclaimer – I am not a medical professional. Seek medical attention if you have new onset back pain***
Pregnant Cat
Benefit:
Activates deep core and T.A. (secondary: strengthens back line).
Instructions:
- Inhale: Completely release abdominal support.
- Exhale: Slowly out of the mouth drawing abs in and up. Squeeze every last drop of air out. Hold and breath as naturally as possible for 3-5 counts. Release.
- Repeat 5 sets.
Tips:
Avoid moving spine. Keep the tailbone and neck long! Shoulders stay engaged.
Pelvic Hip Drop
Benefit:
Strengthens glutes and realigns hips
Instructions:
- Prep: Roll hips up (avoid arching low back), core engaged.
- Inhale: Release one hip down (opposite glute stays on) a few inches.
- Exhale: Return hip up opening front of hip, activating glute!
- Repeat 10 reps both sides
Tips:
Avoid flaring ribs out and overusing low back. Equally work glutes, hamstrings, and core. Hips should twist around an axis as the hip moves down and up – avoid shifting side to side.
Pelvic Tilt (Tuck)
Benefit:
Strengthens the large glute muscle, hamstrings, and lower abdominals with a side benefit of gentile contraction and release of the pelvic floor. Increases mobility of the lower lumbar spine.
Instructions:
- Lie on your back, knees bent and feet flat on the floor hip width apart. Arms stretch out to the sides at shoulder height or lower to allow shoulders to rest fully on the floor. Stretch the back of the neck long.
- Inhale into back and sides to press the back of ribs gently into the floor keeping shoulders wide. Begin to engage abdominal muscles.
- Exhale engaging lower belly muscle to pull belly button downward toward the back, begin to lift pubic bone upward toward the navel. Engage glutes (butt muscle) to lift pelvis and recruit the hamstrings (upper back of legs) to complete the pelvic curl.
- Inhale to release abdominals, hips, glutes, and hamstrings to prepare to tilt again.
- Repeat 5 times and work toward 10 repetitions.
Tips:
Avoid squeezing the glutes together, over-engaging the hamstrings and curling or tensing the shoulders as you curl the pelvis.
Anterior Tilt (Arch)
Benefit:
Strengthens the hip flexors, the iliopsoas muscles that connect the top of the femur to the lumbar spine, the large quad muscle (Rectus Femoris) and all the back extensor muscles. Therefore, giving length, strength, and improved posture to the back.
Instructions:
- Set up as for posterior tilt (see above).
- Inhale into back and sides to press the back of ribs gently into the floor while keeping shoulders wide. Begin to engage abdominal muscles.
- Exhale to arch the back and allow the tail to roll gently down toward the floor. Arch the lower back only to the base of the ribs allowing the pelvis to lift and tilt gently forward.
- Inhale to release arch and prepare to start again.
- Repeat 5 times working toward 10 repetitions.
Tips: Avoid allowing ribs to pop upwards, tensing the neck and over engaging the back muscles.
Kneeling Core – Opposite Arm/Leg
Arm – define girdle stability of Core, shoulders, and pelvis
Benefit:
Activation of core muscles while finding stability in your shoulder girdle.
Instructions:
- Place hands directly underneath your shoulders with fingers spread wide. Pressing strongly into your mat as if you could tear it in half. Maintain a micro-bend in your elbow.
- Slide shoulders away from your ears.
- Knees are directly underneath your hips.
- Hollow your belly pulling your core in and up finding a flat back.
- Inhale: Find length out of your spine then lift and lengthen your right leg behind you. Only go as high as you can while keeping your hips facing the mat. Make sure your core is pulling in and up for support.
- Exhale: Pause and hold. Pulling your core deeper for support then slowly lower your leg returning to your starting position. Alternate legs for 3 sets.
As an extra challenge, as you reach your leg, float your opposite arm out in front of you. Make sure your core is pulling in and up for support. Find length out of the whole back of your body from your fingertips to your toes. Repeat 3 more times on each side.
Integrate together – opposite arm and leg.
Imprinting “Knee Pressures”
Benefit:
Imprinting will help to stabilize you during exercises when you lift your legs off the floor.
Instructions:
- Lengthen and relax your spine so it can settle into your body.
- Pull abdominals in and down to help you anchor your body into the mat. Feel that the imprinting of your spine in the mat is even. Do not allow rib cage to pop.
- Ensure you lengthen your spine out of top of head and relax shoulders into the mat.
- Softly use your breath to scoop your lower abdominals and lift knees to table top or 90/90.
- Press hands into the front of legs with fingers towards the ceiling.
- Apply pressure from hands to push legs away from self while resisting with your legs by drawing them in towards your trunk.
Imprinting – Legs to Vertical “Advanced”
Benefit:
Imprinting will help to stabilize you during exercises when you lift your legs off the floor.
Instructions:
- Lengthen and relax your spine so it can settle into your body.
- Pull abdominals in and down to help you anchor into the mat. Do not allow rib cage to pop.
- Feel that the imprinting of your spine in the mat is even. Place arms on the floor out to ‘T’. Ensure shoulders are softly and evenly drawing down into the mat.
- Once legs are drawn into 90, extend legs up to ceiling.
- Draw length and energy out of your toes towards the ceiling while oppositionally drawing tailbone down into the mat.
Cervical Head Nod – Neck Articulation
Benefit:
A very important process for activating the front of neck, while releasing back of neck to reduce neck tension in preparation for chest lift.
Instructions:
- Inhale: Let chin drop to chest. Eyes will guide the forward flexion of your skull on vertebrae. This process will lengthen back of neck.
- Exhale: Let your eyes travel back to ceiling. Feel back of head supported by floor with chin in neutral position. Repeat 5 sets.
Tips:
Keep shoulders into the mat. Find the isolation of head and neck on this position. Use breath as an important cue to train healthy activation.
Thank you, Janine, for the guest post!
