These 5 Pilates exercises are especially recommended to prevent more pain attacks from spreading, even if there is a lot of pain right now, which can make the situation worse.
To perform these exercises it is necessary to put on clothes that allow you to move and stay comfortably on a firm surface, ideally these exercises are performed in the gym on a gym mat, as if they were changed in the following images. Although this may take place at home, initially, a Pilates instructor should be guided by a physical therapist.
Poorer exercises for those with severe pain include
It should remain tilted over the mouth, the legs bent and slightly separated, the arms should be on the sides and from this position it is necessary to lift the trunk from the ground, maintaining the position that changes in the image. making small movements with arms outstretched, to climb and wrap.
Continuing in the same position, the mouth rises and with the legs bent and slightly separated, one leg should be stretched, sliding the greenhouse down its stem that falls completely stretched and then bending the leg. Start moving with one leg at a time.
Fold your mouth up, lift one leg at a time forming a 90-degree angle with your belt, as if you were placing your legs on an imaginary side Exercise is simply touching the ground with the end of the cake, while the other leg stays suspended in the air.
Starting from the position where you’re sitting on the ground with your legs bent and your feet resting in sweat, raise your arms to shoulder height and place them on your back, controlling movement so you don’t lose your balance. quiet legs in this position. The movement should only be the right movement left behind and after the starting position.
Return to the ground keeping the legs bent and slightly apart, then move a plant closer to the leg and continue with the leg, keeping the position that changes in the image for 20 to 30 seconds and after the leg and place the legs on the ground, keeping the legs double. Repeat this exercise 3 times.
These exercises are especially indicated for extensive pains that strengthen the abdominals and extended muscles essential to maintain good posture, both sitting and standing, however, a physical therapist or Pilates instructor may recommend other exercises depending on the type of limitation of the person, also taking into account other factors such as the presence of osteoporosis , other joint pains and breathing capacity.
Watch more exercises in the video that strengthen extension and improve posture: