AVOID BACK PAIN BY STRENGTHENING IT WITH THESE PILATES EXERCISES
Long time sitting in the chair teleworking? With this 30-minute routine you will help strengthen and stretch the muscles of the lower back area and avoid possible discomfort.
This training is advisable for all those who have shoulders with a slight inclination towards the front or a small structural kyphosis . Strengthening the lower back will gradually correct this imbalance.
The work mode will be 4 complete series , and instead of doing the exercises with repetitions, we will do it with time. Depending on the level, it will be as follows:
- Started: 20 ”of exercise / 20” of rest
- Medium: 30 ”of exercise / 15” of rest.
- Advanced: 40 ”of exercise / 10” of rest.
Perform the exercises in a slow and controlled manner. Breathe out at the moment of carrying out the movement, taking inspiration at the moment of muscular relaxation. Same routine in stretching. Breathing is very important to play with the movement of the body.
Muscles to work: erectors spinae, Core, hip and back extensors, glutes.
Objectives: Strengthen the muscles involved, enhance the stability of the trunk, acquire the necessary coordination of cross movements, abdominal and scapular strengthening.
Stretching exercises aim to relax the back and shoulders, stretching the muscles of the back, especially those in the lower back.
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