Beginner Pilates To Reduce Back Pain and Tone Your Body!
- 1.5 hours on-demand video
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
Get your team access to 4,000+ top Udemy courses anytime, anywhere.Try Udemy for Business
- Learn how to activate your core to decrease back pain.
- Have better body tone and increased strength.
- Improve your posture.
- Be more flexible.
- Students will need a mat and some motivation to improve their health and well-being.
- Make sure you have a clearance from your health care practitioner before you begin this exercise plan.
- If you have had a hip replacement or recent back surgery then this program is not suitable for you.
This course is very basic and is designed to teach you the fundamentals of Pilates. You will learn how to activate your core muscles as well as the key muscle groups that support your spine. This will prevent you from straining your back everyday and you can become more active. Being more active means that you will look and feel better. You will also learn how to improve your posture and tone your body. Included in the course is a series of short videos that will assist you to become stronger and fitter as you age.
- This course is for people that suffer from back pain and want to learn how to decrease it by improving their strength and flexibility.
- This course is for beginners and for people that want to learn the fundamentals of Pilates.
These are the steps required to complete the course. If you have any questions let me know. For more back care tips or advice follow me on Facebook at https://www.facebook.com/spinehealthprogram/ or Instagram @fleurchiro.
Enjoy the program and congratulations for investing in your health!!!
Please read the medical warning below before commencing the program.
You should consult your doctor before starting this Pilates program especially if have a pre-existing medical condition.
Do not over exert yourself and work at your own pace.
Stop immediately if you feel pain or discomfort and consult your doctor.
By undertaking this exercise program you acknowledge that you do so at your own risk and the creators and instructors of this program will not be liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with you undertaking this exercise program and advice contained in these videos.
T-Zone activation is a crucial part of the Pilates program. The T-Zone consists of the pelvic floor muscles and the Transversus Abdominus (TA) muscle. The TA is the deepest layer of the abdominal muscles and it flattens the stomach and stabilises the spine. The pelvic floor works closely with the TA to aid in core stability and strength. Watch this video and you will learn how to activate your T-Zone.
During most Pilates exercises your spine should be in a neutral position. This means that there is equal force distributed throughout the spine and you won't be straining your back by over arching it. This video will also explain imprinted spine position which is when your spine is gently pressed against the floor using your abdominals. When you have both legs raised and you are doing a more difficult exercise then you need to imprint your spine against the floor so that you don't strain your back.
Lift foot works the T-Zone and oblique muscles to stabilise the pelvis and spine. It also strengthens the iliacus muscle which is located at the inner part of the thigh.
If you feel any discomfort during this exercise at all then stop.
Lift and extend is primarily for the T-Zone and oblique muscles. This will help to stablilise the pelvis and lower back when activated properly. Activating the iliacus muscle at the front of the thigh (the inner muscle) is also important. If you feel any pain during this exercise then stop and try the next days exercise.
Abdominal curls work the abdominal muscles which isn't surprising. Don't forget to flatten and scoop your abdominals in and don't let your stomach rise up.
Again, if you feel pain during this exercise you must stop and try something else.
It is tempting to want a 'quick fix' to reduce your back pain. Unfortunately the reasons why we have back pain are complicated which is why it is so common and debilitating. The answer to reducing your pain is to never give up and to try many different strategies.
The clam exercise is for the buttocks muscles particularly the glut medius. One of its main jobs is to stabilise the pelvis which is really important for preventing strain on the back too. If you get hip pain with this exercise then try decreasing the range of movement. If the pain persists then stop the exercise.
You are currently in the middle of the leg exercise program which is why this video is placed here. By stretching out your leg muscles you should feel stronger and more flexible overall. Take it easy when stretching and stop if you feel any pain. Repeat this video twice to get the maximum benefits.
The pelvic curl is great as it really works a number of muscles and helps with spinal mobility. The main muscle groups that need to be activated throughout are the hamstrings, buttocks and abdominals. Do it slowly at first and if you have any pain don't go all the way up, or stop if there is pain throughout the pelvic raise.
This is a full workout for your entire body. I have included my favourite exercises to strengthen your core muscles, gluteals and postural muscles. You should try to do this program a few times a week to maintain your progress and keep your body strong. This will allow you to be more active in your life and prevent back pain.
Well-done for finishing this course! I really hope you enjoyed it. Please send me any feedback that you might have or write a review.
For more back care tips follow me on Facebook at https://www.facebook.com/spinehealthprogram/ or Instagram @fleurchiro.
Keep investing in your health and gaining the many benefits, you won't regret it! :)