Pilates is a perfect training system to improve postural problems. It does not require special skills or a great deal of physical effort.
The exercises of the Pilates method reeducate the body and allow to eliminate bad postural habits. They help overcome most back, shoulder and hip pain, and improve muscle flexibility and joint mobility.
This method also provides greater coordination and balance, since one of its main purposes is to work the relaxation of the body and mind.
THE PILATES METHOD BALANCES AND STRENGTHENS THE WHOLE BODY
Throughout our lives we acquire certain postures that end up becoming habits. The problem is that, when these are not adequate, the body tries to compensate for the stress they cause in certain parts of the body by exaggerating the form in others.
Poor posture causes tension in muscles, joints, ligaments and bones, but also in the circulatory, digestive and respiratory systems.
The Pilates method is an effective tool to improve this type of problem, since it strengthens the muscles, helps to acquire body awareness and favors the release of tensions.
TAKE CARE OF YOUR POSTURE ON A DAY-TO-DAY BASIS
In addition to benefiting from the exercises, do not miss any opportunity to take care of your posture and put these tips into practice.
- Pay attention to your back staying straight and your shoulders relaxed, back and down, and rest the soles of your feet on the floor. Do not abuse crossing your legs, as this gesture hinders circulation and can cause your legs to be swollen or tired.
- When you are standing, keep your chest forward and up and your abdomen activated, because the abdominal muscles are what help us stabilize ourselves. Respect the natural curves of your spine and try to keep your hips always level. Your feet should be parallel, with your toes facing out bearing the weight equally.
- When walking, keep your head straight and your neck upright, avoiding looking at the ground to prevent neck pain or discomfort. Make sure you step correctly: first with the heel of the foot and then with the tip.
- To sleep, the most correct posture is on the side and with the legs flexed, since it keeps the spine better aligned. Sleeping on a good mattress, and renewing it, when necessary, is vital to rest well.
IMPROVE YOUR LIFE
Be consistent in practice, be patient and believe in your ability. With the simple exercises that I propose you will strengthen your muscles and increase your flexibility; you will reeducate your posture and you will remove back pain from your life.
This method aims to make you your own teacher. Don’t forget, the key to success is a firm commitment to your body!
BALANCE YOURSELF AND IMPROVE YOUR POSTURE
1. THE STRENGTH OF A SWIMMER
Swimming is a classic Pilates exercise that involves a powerful extension of the spine. It is a very complete exercise that simulates the movement of a swimmer in the water and strengthens the muscles of the back, especially those of the lumbar area and glutes.
- Lie on the mat face down with your arms in front of your head and your legs straight out.
- Inhale and elevate your left arm and right leg, while raising your head.
- Exhale and raise your right arm and left leg, with your head at the same height as your right arm. Continue to alternate the rise and fall of the opposite limbs.
- Keep the muscles of the abdominal area connected and separate from the mat. Repeat two or three times with each side.
2. TO IMPROVE BALANCE
It requires a certain degree of strength so, when you master it, start doing it with both legs straight.
- Sit on the mat and rest your weight between your buttock bones and tailbone. Raise your arms to shoulder height and parallel to the ground.
- Inhale by picking up your abdomen and lift your active, straight-out right leg, creating a “V” shape between it and your back. This position tilts your trunk towards your legs at a 60° angle.
- Hold three to six breaths with your spine upright and your chest open. Repeat about five times and change legs.
3. SHAPE YOUR FIGURE WELL
- Lie on your back and raise your legs at a 90° angle. Elevate your head without tensing your neck.
- Connect the shoulder blades by separating the shoulders from the ears and holding the right leg with both hands by the ankle. Keep your pelvis stable.
- Breathe in and pull your right leg towards you, without flexing it. Lower your left towards the ground at a 45° angle.
- Exhale by bringing your navel toward your spine and put both legs back in the center.
- Inhale again and place your hands on your left ankle and switch, through breathing, quickly and simultaneously leg (like a scissors) about ten times.
- Rest by bringing your knees to your chest and gently massaging your lower back.
4. TO REDUCE ABDOMEN
This simple and powerful exercise also allows you to show off molded legs.
- Lie on the mat on your back with your arms stretched out at the sides of your trunk and your legs together and stretched.
- Flex your ankles, with the soles of your feet parallel to the ceiling, and bring your chin to your chest to lengthen your neck and relax your shoulders.
- It absorbs the abdomen into the spine, softens the lumbar curvature by flattening the lower back on the floor and activates the leg muscles.
- Keep about 30 seconds breathing fluidly and deeply. Relax your legs by hugging your knees to your chest and repeat six to ten times.
5. GET GREAT STABILITY
It integrates all the muscles involved in the stabilization of the core (arms, buttocks and legs).
- From the position of the four supports, place your elbows on the floor just below your shoulders.
- Keep your forearms firmly on the floor and interlace your fingers.
- Stretch the legs, raise the heels and activate the muscles of the abdomen and buttocks. The chest open, without sinking the upper back.
- Breathe deeply, holding the position between five and ten breaths.
- Collect the abdomen, as if you were bringing the navel to the back and the chest up.
- Rest a couple of breaths bringing your buttocks towards your heels.
6. MUCH STRONGER
It develops balance and coordination, gives stability to the trunk, favors control over the hip muscles and strengthens the buttocks.
- Lie on the mat on your side with your head resting on one hand and the other on the mat.
- With your hips aligned with each other, advance both legs to a 45° angle and then activate your abdominal muscles to stabilize your trunk.
- Inhale and bring your upper leg vigorously towards the ceiling. Exhale and lower it without touching the other, while resisting your own movement.
- Keep your leg elevated always straight with your foot on point and repeat the movement five times. Repeat with the other leg.