Pilates Exercises for Your Back
Speaker: Hi. My name is Jamie (??). I'm a fully certified staff Pilates Instructor. And today we're gonna through a series of exercises for your back. So everybody wants that great pasture so we're gonna work all those spinal extension today to give you that. So Stephanie is gonna demonstrate so go ahead and lie in your stomach. So the most important thing when you're doing all this work is to make sure...even though you're laying down on your stomach that you are pulling those abdominals in. So don't feel pressure in your lower back. If you're feeling pressure in your lower back you have to let your abdominals go so don't do that. Now we're gonna start here (??) called slow swimming. So you're gonna stretch your arms all over your head in a narrow x position and then take the legs...(??) hips distance apart. Again now from here just lift your head off the mat slightly. So you're looking down at the mat and the back of the neck is long...couple a little bit higher...(??) chin up. It goes like (??)...lift your head a couple of inches up there you go (??) your chin down. Speaker: Totally Wonderful. Speaker: Yeah. And then lift your head off the mat. Speaker: So. Speaker: There you go perfect. Okay. Now keeping your abdominals in...from here you gonna lift your right arm and your left leg two inches off the floor and the lower back down then the left side and lowering back down. Now keep going exhale (??). You wanna work this upper back muscles, you wanna work the (??) hamstring here. Got two more lift and you wanna (??) your lift and how to lower down. One more in each side to get...keeping those abdominals in and last one there. (??) rest. Okay. Now we're gonna into working just this upper back muscles. So you gonna reach your hands back towards your hips and we're gonna bring the legs together and slightly turned out. Good. So turn your palms into your body for this one. Speaker: (Okay?). Speaker: Now from here I just want you to slide your shoulders down your back as you lift up and then lowering back down. Good. So you wanna exhale to lift...opening up the chest and then inhale down keep the (??) engage and exhale to lift and how to lower down (??) like down. Feeling those upper back muscles working all the way down to your mid back and then lowering down. Good. So know we're gonna add a little coordination to that and we're gonna add the arms to the full breast stroke. So you're gonna bring your hands up by shoulders. Speaker: (Okay?). Speaker: So what you wanna do here is reach your hand out over your head and then circle your hand all the way around reaching back to toes. That's good. Exhale to dive the hand over the head and...circle around...lift to the chest, beautiful. Keep pressing those toes. Exhale, reach over the head. Good. Back (??) like that. Exhale, keeping the stomach running, keeping the feet down on the floor and then lower all the way down. Good. So now we've done all that work for those upper back muscles we're gonna give her back a stretch. So go ahead and sit back on your heels. Your knees are slightly apart. Good. And then just let your forehead relax down. This is called the (shell?) stretching. What this is gonna do is release your back after you bend in all this extension. Great (??) Stephanie. Good. Speaker: So (comeback to sitting?). Speaker: So that was a (??) exercises for strengthening your upper back. So if you want to increase the length in your smile...if you wanna improve your pasture do those exercises everyday and you'll see a difference. Thank you Stephanie for working out. And thank you for working out with us today.