Sunday, May 14, 2017

How to Reduce Lower Back Pain & Increase Hamstring Strength - Pilates Pelvic Tilts Exercise



Get 6 FREE Pilates & Barre Workout Videos
http://www.pilatesinnerstrength.com.au/videos/

LINK TO BLOG POST: http://www.pilatesinnerstrength.com.au/pelvic-tilts-exercise-video-strengthen-hamstrings-glutes/

INTRO: Do this exercise that will not only strengthen your hamstring and glutes but will also work on your lower back.

TRANSCRIPT:
If you have tight lower back muscles and you need to stretch them, and if you’ve got weak hamstrings and you’re looking to strengthen those, then this is the exercise for you.

It’s called basic Coccyx curls.

It’s very simple to do, laying down on the ground, feet and knees hip width apart, make sure you’re in neutral spine, which means you should have a tiny little space under your lumbar spine and your lower back.

‘Cause naturally a spine does have a curve right through this, and make sure you’re not flattening your back, and make sure it’s just a tiny little space enough for your fingers to just slide under.

Okay, feet nice and flat, even weight to your big toes and little toes, taking a breathe in is to prepare, exhale you’re going to engage your tummy, lift your pelvic floor, and you’re going to lift your pelvis up towards the ceiling, trying to tuck your pubic bone as close to your belly button as you possibly can.

Now you don’t want to come up too much into a straight back, you want to try and keep that tucked of the lower back.

Breathe in is to hold, and breathe out is to slowly articulate one vertebrae back down at a time.

So that’s one, you want to do about 15, breathe in, breathe out, make sure your arms and your hands are nice and relaxed, you don’t want to be putting any weight down through the hands.

The whole movement comes from your core, the backs of the legs, and if you squeeze your bottom together too it’s going to also strengthen your glutes.

Breathing in is to hold, and breathe out to roll one vertebrae from your ribcage down at a the time until the coccyx bone has to lower back down.

Breathe in prepare, breathe out is to move the spine, tucking, curling as much as you possibly can, push even weight through your big toe little toe and heels of the feet, inhale to hold, and breathe out to roll back down.

So it’s a nice gentle exercise but it certainly will strengthen the backs of the legs, your hamstrings, which do help to support your lower back, same as your glutes, and it’s also going to get that nice gentle lower back stretch.

Now, if you want to take it one step further, you can stay up here, breathe in prepare, breathe out activate your core without moving your pelvis, you’re going to float one leg up into chair position, which means your knees on top of the hip, and your knees also at a right angle.

Inhale to hold, exhale activate your core to lower that leg back down, breathe in, breathe out, now you can either roll down through the spine, or you can stay up there to do the next leg.

So it’s breathe out to move the leg, inhale to always stay with no movement, and breathe out is always your core activation before and throughout the movement.

So again you can stay up here and you can keep alternating legs, or if you need to rest articulate through the spine to roll back down.

Brilliant exercise.

Once again if you need to strengthen your hamstrings and glutes, and if you’ve got a tight sore lower back then please make sure you do that nice gentle exercise at home, and make sure you do know how to activate your core before attempting the leg lifts.


Inner Strength Pilates and Barre Adelaide
Contact Us:
http://www.pilatesinnerstrength.com.au and use our 'live chat' service.
support@pilatesinnerstrength.com.au

LOCATION 1: Pilates Machine, Mat and Allegro Reformer Classes
Level 1 / 155
King William Road
Hyde Park SA 5061
https://plus.google.com/104913119507116905678

LOCATION 2: Barre Classes
Shop 3, 54-56
King William Road
Goodwood SA 5061
https://plus.google.com/114696999177901411500

LOCATION 3: Pilates and Mat Classes. Also Barre Classes
5/115-123 Jetty Road
Glenelg SA 5045
https://plus.google.com/112521692300315196739

Rehabilitation Pilates Classes:
http://www.pilatesinnerstrength.com.au/adelaide-pilates-studio/

Barre Classes:
http://www.pilatesinnerstrength.com.au/adelaide-studio-barre-classes/

Allegro Reformer Classes:
http://www.pilatesinnerstrength.com.au/allegro-reformer-classes/

Client Testimonials:
http://www.pilatesinnerstrength.com.au/testimonials/

About Us:
http://www.pilatesinnerstrength.com.au/adelaide-pilates/

Like us on Facebook:
www.facebook.com/pilatesandbarre

Recommended Article:


A Simple But Fast Way To Lose Belly Fat After 40, 50 ,60
Achieving your fitness goals may seem to some an impossible dream. Not having the drive or knowledge can prevent you from reaching your goals. The article below provides you with ideas to make getting in shape exciting.


Turn on the radio while you are working out. When you have music on, your body instinctively moves to the beat. This is a unique way to get motivated to exercise, because you can have fun picking out your music for a workout. When you feel as though you're dancing to a great song rather than exercising, your workouts will be much more entertaining. You don't even realize how tired you are from the workout because you are getting so much enjoyment out of "dancing." When you need to push yourself just a little bit more while exercising, using music can help you keep going while having fun.


It's a lot more fun to exercise when you have a buddy to keep you company. When you make your exercise time a social occasion, you can multitask with your friends. Not only will both of you benefit from the workout, but you will make your relationship stronger by keeping up on the latest news. This will make the time go by faster, and you will forget about exercising. After all, aren't friends supposed to help each other through tough times?


Think about investing in an exercise game. Exercise video games are great because they make you forget you are working out. You won't feel as tired because you will be lost in the exercise. Your workout will be longer because you feel more like you are playing.


When you finally make the choice to follow a plan to enhance your fitness, you should get some clothing that you will feel good about wearing. When you put on a worn out pair of sweatpants, you may lose your motivation for working out. By having exercise clothing that you love, you will be motivated to get dressed for exercising each day.


Doing the same routine day in and day out gets boring. When you include different activities in your exercise regime, you are more likely to stick to it. You will find yourself wanting to quit or give up if you do not enjoy it. To keep yourself more motivated, try to change your workout routine on a regular basis. Keeping yourself interested is half the battle. Try your best to keep on your exercise schedule, as even a short lapse can make starting again difficult.


Treat yourself when you reach those fitness goals. Rewards are a great way to motivate yourself to stay dedicated. Your reward can be very simple, such as purchasing a new outfit or indulging in a longed-for dessert. Make sure the treats involved are pleasurable, but easily attainable.


People often think of exercising as an awful chore they have to do, but it really isn't like that. A variety of methods can be applied to make exercising more fun. The guideline provided below will help you establish a plan that you find fun and interesting but that will also get to healthy.



Read More About Fat Loss Recipes At NaturallyCurvy.com

No comments:

Post a Comment