This article is designed for anyone with some knowledge of Pilates either
as a form of exercise or to help to relieve Back Pain, it is the second in a
series of six articles on this subject.
Now that you have become an intermediate Pilates exerciser, it is time to
move on to new challenges. Are you ready to workout with an exercise ball? The
exercise ball is designed for intermediate level clients and will challenge you
stability, control, and strength. You will need a 65 cm ball to do the
following exercises:
Full Roll Up
Lie flat on your back. Your legs should be straight and together. Now
grasp the ball over your head. You should process to reach your arms up over
your head. Your spine should remain connected to your mat, your ribs should be
closed, and your abdominal muscles should be engaged. Your legs should be held
strongly together.
As you lift the ball, you are going to inhale. As you exhale, you are
going to want to curl your head and shoulder off your Pilates mat. You should
roll your spine up over your knees. Your arms should reach long in front of
you. Inhale. Now as you exhale, you are going to want to slowly roll your body
back down into the starting position. Do this exercise 5 to 8 times. The main
tip to this exercise is to keep your shoulders down and your legs strong.
Rolling Like a Ball
Sit near the front of the mat and hold the ball between the palms of your
hands. Balance on your sitting bones. Knees should be tucked in close to the
buttocks. The ball should be resting on your shins. Now lift your feet off
your mat and balance in the C-curve position.
Inhale. As you do so, pull your navel to your spine and roll backwards
keeping the C-curve position. As you exhale, roll back up through your spine to
the starting position. Repeat this exercise five times.
Here is a tip for this exercise. Roll back as far as your shoulders, not
onto your neck. A person at the intermediate level should have no trouble doing
this exercise.
Single Leg Stretch
Lie flat on your back with your knees pulled to your chest. Hold the ball
between the palms of your hands and rest it on your knees. As you inhale, you
are going to want to hold the ball in the air above your chest. As you exhale,
roll your head and shoulders off your mat. Extend one of your legs out in front
of you. Keep your leg at a 45-degree angle.
As you inhale, switch legs. As you exhale, you are going to extend the
other leg out in front of you. Inhale to switch and when you extend you want to
exhale. Repeat this sequence 10 times.
Here is a tip for you intermediates: Keep your lower back on your mat. If
your back happens to arch off, stop and try it again with your legs extending
higher than a 45-degree angle.
Hip Lift Hamstring Curl
Lie flat on your back and have your ankles resting on the exercise ball.
You legs should be straight and together and your feet should be flexed.
Inhale. As you exhale, lift your lower back and bottom off the mat until the
body is in a straight line.
Inhale and pull the ball towards your bottom. As you exhale, push the
exercise ball away from you. Repeat this exercise 10 times.
Here’s another tip to make this exercise a bit harder: Keep the exercise
ball steady and do not let it sway. Use your abdominal strength to control
movements. Squeeze your hamstrings and glutes when you are in a plank
position.
There are a range of DVD's on sale at www.pilatesorstretchforbackpain.com
which have been recommended by a leading British
Osteopath/Physiotherapist.
Please visit my blog at www.stretchorpilatesforbackpain.com
The author, Steven Giles is a 55 year old former accountant who has been
suffering from back pain for several years and has found that Pilates provides
relief from this. He lives in Greater Manchester in the North-West of
England.
