Pilates exercises For targeted massage and to relieve tension on the back fascia scooter. At the same time you activate and stabilize the abdominal and leg muscles during the exercise. Sit upright. Position the scooter under the buttocks and support yourself with your arms. Roll from the ischium to the lower back and back. Always look for a straight back posture and your body tension fitness exercises out and put the legs hip width and on the buttocks we recommend an effective fascia training with the PINOFIT.
Lie on your back and place your legs hip-width. Position the scooter on the back below the shoulder blades. Put the verses on and tiptoe to the nose. Cross your hands behind your head and lift the pelvis. Roll along the back towards the buttocks and back. Be sure to hold the head in extension of the spine. Additional activation of the abdominal muscles can be achieved by simultaneously releasing the right hand from the head and the left knee from the floor in the rolling motion and bring both Pilates roles together. Press on the thigh with your hand and keep the tension short. In the rolling motion you solve the position again in Pilates Berlin.
Today I would like to introduce you to the first part of our exercise program Free of back pain Welcome to "Simply better life" My name is Wolfgang and I would like to introduce you in this video and in the upcoming video a total of 9 exercises a training program how you can be free of back pain These are simple exercises that are designed to strengthen the vital muscles in the trunk area such as the abdomen and buttocks, as well as relaxing tight muscles such as the back or hip flex. Simple exercises do not last so long and in this video I want to Introducing you the first 5 of them At this point I would like to point out if you have back pain Disc problems or other problems in this area then first clarify with your doctor or therapist if the exercises are suitable We now start with the first exercise the so-called vortex chain We're doing 8 repetitions of this exercise. Lie down on your back. Put your legs up to see that you have good contact with your feet with the ground Arms are starting next to the body now that you lift your pelvis upwards swiftly into the so-called bridge of the shoulder and then slowly let yourself down vertebra after vertebra sink inhale go up exhale go down vortex chain therefore do not imagine your spine as a pillar but rather like a chain that consists of 24 vertebrae or 24 pearls and you now lift each pearl off the ground one at a time and put them one after the other the more relaxed your deep back muscles are the more fluid and softer the movement is and this exercise was very good as the state of his muscles in the deeper the more tense your muscles become the more difficult they become you feel the exercise.
Inhale up one last time, roll down vertebra by vertebra and come to the end. So we warmed up the spine so to speak. In the depth of the buttock muscle somewhat strengthened Now we go to the stomach over so you get a strong back, it is important that the back has a strong opponent, namely the stomach we remain in this position, but we take the hands behind the head and hands now have this function that form a basket so to speak, in which you can put your head the exercise looks like this now lift your legs up, stretch them, pull your toe toward the trunk and take off your upper body Exhaling bent your knees and sink again from the tip of your toe touch the floor, but do not lose the weight Inhaling come back up exhaling lower back abdominally always in tension inhale upward Exhaling down now make sure that you do not tear your head, but the head on the contrary relaxing in your hands which is not so easy Inhaling upwards belly works head anyway.
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