Strengthen your back with these 6 pilates exercises

• Tips and exercises to keep your back safe from telecommuting

Back pain is one of the most frequent and annoying ailments.

Sedentary

, many hours standing or sitting depending on work, carrying weight without precautions and having

are a fatal cocktail for lumbar, cervical and shoulders.

Pilates has become one of the most acclaimed disciplines.

And is not for less.

muscles, improves

, develops the abdomen and pelvic floor, helps correct posture and relieves

As if that were not enough, it is also a great ally for the face.

This discipline focuses fundamentally on the connection between

, as well as on the conscious work of the body through

.

The method created by

is made up of infinite postures and possibilities.

We recommend some exercises to

and

.

Pilates to stretch, strengthen and relieve back pain

These six pilates exercises will be perfect for keeping your back in shape.

Cow cat

.

In position of four supports, when exhaling the abdomen is contracted by drawing in the navel and the back is curved upwards, inclining the head and coccyx inwards.

Then, as you inhale, arch your spine down, lifting your head and tailbone.

Pelvic lift

.

With your back lying down and your feet supported hip-width apart, squeeze your buttocks and raise your pelvis off the ground, then your lower back vertebra by vertebra.

Finally only the shoulders and head are supported.

When lowering, it is done progressively following the joints of the spine.

Swan dive

.

Lying on your stomach with your hands at head height, slowly exhale as you raise and extend your trunk up, pressing your pelvis into the ground without lifting your legs.

Activate the abdomen by tucking in the navel and contracting the glutes on the way up.

To descend, take a breath and release it by bending your elbows and supporting your trunk.

Hug knees

.

Lying on your back, hug your knees at chest level and make small swings to the sides.

You will notice immediate relief of the muscles.

Plank with rotation

.

In a plank position on forearms, turn to one side or the other, bringing the opposite arm to the side that you lean below the shoulders.

Rest position.

Perfect for stretching and relaxing.

Sitting on your heels, exhale slowly as you lower your back until your forehead and hands rest on the floor.

Once in this position, try to extend your arms forward as much as possible, noticing how the entire spine lengthens.

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