Your spine is the foundation on which your whole body structure is balanced, so a strong and supple back helps maintain good posture. Most Pilates exercises focus on the back muscles. The following exercises are all done lying on your front in neutral position. Each one mobilises the back muscles and the abdomen and can be repeated 5-7 times depending on your comfort level. Spend around 5-10 minutes daily doing these exercises.
Opposite Arm and Leg Raise
Lie on your front with your arms stretched out in front of you. Keep your pelvis in neutral and your nose touching the floor. Inhale to start the exercise. As you exhale, lift your left leg up and your right arm up using your pelvic floor muscles. Try to keep your back as straight as possible. Inhale as you lower your arm and leg and repeat on the other side. This exercise tightens the hip flexor muscles and adds core stability.
Swimming
Lie on your front with your pelvis in neutral and your arms stretched out in front. Your nose should touch the floor. Inhale to start the exercise. As you exhale, tighten your abdominal muscles, stretch your legs, lift your head and chest off the floor and rotate your arms around to bring them to your side. As you inhale, slowly rotate your arm back to its original position while lowering your head and chest. This exercise strengthens the upper back.
The Swan
Lie on your front in neutral position. Your arms should be at right angles to your body. Your nose should touch the floor. Inhale to prepare for the exercise. While exhaling, pull in your abdominal muscles and pull your shoulders away from your neck. Slowly raise your chest off the floor. Make sure your elbows are on the floor. Use your pelvic floor muscles to maintain a neutral pelvis. While inhaling slowly bring your chest down to the floor. This exercise helps strengthen the upper back muscles
Cat Stretch
Kneel on the floor in neutral position. Make sure that your knees and ankles are aligned. While exhaling, slowly arch your spine starting from the tail end. Tilt your pelvis towards the floor. Make sure your neck is pointed downwards towards the floor and contributes towards the arch. Inhale in a fully arched position. As you exhale, slowly begin to move back to neutral position starting from the tail bone. Use your abdominal and pelvic muscles to come back to neutral spine position. This exercise improves spine flexibility and breathing and helps with abdominal stability.
