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Pilates exercise: Back support

This is an excerpt from Pilates for Rehabilitation-2nd Edition by Samantha Wood.

Primary Muscles Involved

Hip extensors and scapular stabilizers

Objectives

Hip extensor strength, lumbo-pelvic stabilization, scapular stabilization strength, cocontraction of core muscles, and improved posture

Indications

This exercise provides a simple way to strengthen the hip extensors and scapular stabilizers, while at the same time challenging core strength. It is also great for people who work at a computer all day as it counteracts rounded shoulder and FHP by opening up the chest and strengthening the upper back muscles (rhomboids and middle trapezius).

Precautions or Contraindications

Shoulder, elbow, or wrist injury and severe upper body or core weakness

Instructions

Sit on the mat with both arms extended behind the torso, hands pressing down onto the mat and fingertips facing the body. The shoulders should be slightly in front of the hands (see photo a). Exhale to press into the hands and lift the pelvis off the mat, maintaining full extension of the legs so that the body is in a straight line from the shoulders to the feet (see photo b). Inhale to lower back to the starting position (see photo c).

Photos a-c
Variations
  1. For those with the inability to maintain the proper form, this exercise can be modified to a bent-knee version (see photo d).
    Photo d
  2. If this position is uncomfortable on the wrists or shoulders, try turning the hands so that the fingers face out to the sides or back away from the body.
Progression

Leg pull back (p. 105).

Technique Tips
  1. Lift the pelvis up as high as possible, and keep the body in a straight diagonal line from the shoulders to the pelvis, through the knees to the feet.
  2. When lifted, keep the neck in line with the spine (do not drop the head back).
  3. Keep the spine in neutral and the abdominals engaged throughout the exercise.
  4. Use the scapular retractors to pull the shoulders open and spread wide across the chest.
  5. Strive to touch the tips of the toes to the mat.
More Excerpts From Pilates for Rehabilitation-2nd Edition

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