Mid and Lower Back Loosening, Stretching and Mobilizing Pilates Exercises.
In this video you are going to learn two simple Pilates Exercises, that will allow you to
(1) loosen, (2) stretch and (3) mobilize mainly your mid and lower back.
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(1) Pilates Shoulder Bridge
The shoulder bridge will allow you to stretch mainly your mid an lower back, if correctly executed. Over the years I met a lot of people with lower back issues, pain and stiffness. This is one of the Pilates moves, that should help to loosen the lumbar spine (lower back) and bottom of the thoracic spine (mid back). Always consult your GP or physio therapist / physical therapist before starting any new exercise regime, especially i you have back issues. I would also consider it one of the very safe exercise, as there shouldn’t be any sudden, rushed or jerky move. Focus on ideally lifting and lowering vertebrae by vertebrae and controlling the movement.
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(2) Pilates Chest Opener or Crocodile
The chest opener mobilizes the spine in a rotational way, to the right and left. It focuses more on the thoracic spine and less on lumbar spine mobility than the shoulder bridge. The chest opener will also help you to prevent rounded shoulders, as it stretches your chest or pectoral muscles. And to top it up it loosens tight neck muscles as well.
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To Do – List :
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(1) I recommend to do start with 5x Shoulder Bridges followed by 10x Chest Opener (Right/Left) – do 2-3 set. This could be done in the morning after waking up or after work, especially if you are sitting for hours on a desk or maybe if you do a lot of driving.
(2) Try to identify if certain areas of your back are looser than others, e.g. your lower back versus your mid back for the Pilates Shoulder Bridge.
(3) Be aware how far you can reach back with your arm and hand on your right versus your left (Chest Opener). Is it the same on both side or are there differences? Apply the same to your ability to turn your head and being able follow you fingers with your eyes.
Let me know how you get and what you have learned doing these exercises.
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Martin